COMPETITION – UB PULL / UB VERTICAL PUSH

Intention: A focus on strong upper body push and isometric hold. B series, focus switched to lower body – zone 3 to 4 so this should feel uncomfortable but sustainable!

Prep: Lat and pec release & thoracic extension. Swimmers, rhomboid lifts, shoulder big 3. Glute and quad activation, lateral and rotational prep for B series.

A1) BB/DB push press x 8-10
A2) Chin over the bar hold – 10 to 30s
** coaches – chin over the bar holds can be done with feet on the floor or bands can be used.
Rest 90sec

B) Competition Partner workout – 45 work / 15 rest x 3 rounds on each station. (20 min)
60sec rest between stations
** partners alternate between the two exercises for 3 rounds (6mins). Partners rest together.
** Competition – Cals on each machine added up for a final number, use mini whiteboards to record.

Station 1
– Bike
– Lateral shuffles 

Station 2
– Ski-erg
– Reverse lunge to knee drive 

Station 3
– Rower
– Medball lateral throw

**for the lunge and MB throw you will need to give a half way “change sides” command.