PRACTICE – UB HORIZONTAL PUSH AND VERTICAL PUSH

Intention: Breaking down and practicing technique for thrusters.

Prep: Squat and overhead mobility – Adductor stretch, hip flexors, calves, shoulder CARs. quads, shoulder and glute activation – counter balance squat, shoulder big 3, banded hip thrusts.

Thruster warm up/prep x 3 rounds (start with an empty BB, add load as appropriate)
1. BB/DB Front squat x 5
2. BB/DB Push press x 5
2 sets

3 sets
A1) DB/BB thrusters x 6-8
A2) Reverse lunge with row 8-10ea

B) EMOM 12
1. Push ups x 10 (floor, incline or bands)
2. DB staggered stance plate toe taps
3. Reverse burpee x 8-10
4. Cardio machine – max cals

C) Plank Rotation finisher – 20s ea x 2-3 sets

– Side plank L

– Front plank

– Side plank R