PRACTICE – UB HORIZONTAL PRESS

Intention: rebuilding to high intensity and low volume reps after our deload week.
Using wave loading to increase intensity in the 2nd wave if possible. Please take at least 2 min but no more than 3 min rest between working sets.

Prep: Pec, Lat and trap release with trigger ball or faom roller, shoulder big 3, deadbugs, EBB set for 10, add load set of 7 add load set of 5.

20 mins Wave loading – 2nd wave should be heavier
A1) BB Bench press 5, 3, 2, 5, 3, 2 at 21X1 rest 2-3 min

beginners
A1) BB or DB bench press, 3-4 sets of 8-12 reps at 3110 increasing load minimally
A2) Floor seated banded rows 3 x 8-10

Prep for runners, A skips, high knees, butt kicks, grapevine, hops, jumps etc

B) AMRAP 16 –
**Use one set of dumbbells, choose a weight that you can do a set of 10 unbroken DB push press, this doesn’t mean you cannot break the reps up during the workout
**Nasal breath during the run so you can go straight into the exercise

– 200m run (doggy daycare tree)
– 10 straight leg sit up 
– 5 Devils press 
– 10 push press