PRACTICE – UB PULL

Intention: Big upper body A series with the pendlay row. This exercise primarily builds power and strength in the back muscles, with benefits for the lats, rhomboids, and traps, and is also used to improve deadlift performance. Zone 5 in the conditioning B series with 30sec max efforts.

Prep: Scap push & pull ups, shoulder CARs, rhomboid lifts, Y-W-T. Push and pull activation. Warm up on bikes and ski.

3 sets
A1) Pendlay row x 6 to 8
A2) DB incline bench press x 8 to 10

B) Teams of 4 – 22 mins total time.
30 sec MAX effort / 90s rest x 5 rounds on bike, 1 min rest then swap to the ski erg

Station 1 – Bike

Station 2 – Ski

**Have 1/2 the class start on the bikes (they can use the two bikes to speed up transitions) and half on the ski erg. 1 minute to rest then the teams swap machines.