PRACTICE – UB PULL

Intention: Encourage intensity without burnout. Maintain strong form throughout.

Prep: Hang, Pec and lat release, shoulder big 3, Plank or Deadbugs, Nasal breathing awareness, glute activation, 3 point contact hinge with dowel, KB swing practice.

x3 sets
A1) Single Arm DB Deadstop Row x 10 ea 
A2) Ring Row x10

B) x5 rounds – 40 secs on, 20 secs rest. Rest 90 seconds between each round

1. Cardio machine
2. KB Swing (plate GTOH)
3. Renegade Row
4. Battle Rope Waves
Rest 90

**If you have more than 4 people you will need both battle ropes set up, allow the athletes to break the 40sec of work into 2 x 15sec with a 10 sec break if needed to hold good form and not injure shoulders.
**Plate GTOH for beginners instead of KB swing if necessary.