PRACTICE – UB HORIZONTAL PUSH

Intention: Shoulder stability and Upper back strength in the A series, compromised cardio in the B series in readiness for SWC ROX!

Prep: See whiteboard + DB bench press and KB Gorilla row

Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec rest 
2. Lateral pogos – 30sec/20sec rest 
3. Single leg alternating pogos – 30sec/20sec rest 
Repeat

3 Sets at working weight (RPE 7-8 / 10)
A1) DB Bench Press x 8-10
A2) KB Gorilla rows x 8 – 10 ea

B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins
**coaches set up stations for easy access to both exercises, ahtletes will do stations 1 through 4 and then repeat. Keep BSS low, sub with reverse or static lunges. Write up mini whiteboards with exerice instructions for each station.

Station 1
– Bulgarian Split Squat x 8ea
– Ski Erg remainder time

Station 2
– SA DB Push press x 8ea
– Box step overs x 8
Repeat

Station 3
– SL RDL x 8ea
– Bike remaining time

Station 4
– Walking Lunges x 8ea
– Rower 150m
Repeat