PRACTICE – UB PULL / UB VERTICAL PUSH

Intention: A focus on a strong upper body push. Stay strict with the tempo on A1. 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. Shoulder mobility for OH EG. Swimmers, rhomboid lifts, shoulder big 3. Glute and quad activation, prep for burpees & jumping.

3 sets
A1) BB/DB strict press x 6-8 @31X1
A2) BB/DB push press x 6-8
Rest 60s

B) For time – Descending Ladder and finisher sprint
** tested by Vic, 6.5 mins to complete

10 x burpees
20 x reverse lunges
8 x burpees
20 x ski jumps
6 x burpees
20 x jump squats
4 x burpees
20 x mountain climbers
2 x burpees

Finish with either 250m ski or row, 8 cals bike or 200m run

C) Calf and tib finisher x 2-3 rounds
Single leg calf raise x 12 ea
KOT calf raises x 20
Tib raises x 20