PRACTICE – UB HORIZONTAL PUSH / VERTICAL PUSH

Intention: A series – breaking down the thruster movement in A1 & 2. Be strict with tempo before completing 8 x power thrusters. Keep weight light/medium, focus on technique.

Prep: squat & overhead mobility – calf stretch, front rack stick stretch, prone swimmers, hip and ankle distractions. A1, A2 & A3 practice with DB’s.

3 sets
A1) DB Push press x 8 – 31X0
A2) DB Front squat x 8 – 31×0
A3) DB Thruster x 8
Rest 60s

B) Santas sled relay (heavy!) – 10 mins
Push sled for 1 length then swap

C) Core partner fun – 40s on 20s rest/swap over – 4 rounds on each exercise (12 mins)

1. ‘Sit up pass the parcel’ – sitting face to face with a partner, sit up together and pass a weight (can be DB, MB, plate)
2. ‘Ankle grab’ – partner 1 stood up, partner 2 on floor in supine position holding partner 1’s ankles. Partner 2 performs a reverse sit up whilst partner 1 pushes her legs away.
3. ‘High plank high fives’ – high plank position facing partner, feet wide stance to aid stability. Clap alternating hands with partner holding steady, level hips.