COMPETITION – UB HORIZONTAL PUSH

Intention: UB strength and shoulder health, competition mindset for the B series.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea

3 Sets
A1) BB Close grip Bench press x 8-10 @3110 
A2) SA band row with external rotation x 8ea – (use a very light band)

B) Competition – 4 rounds – 30s on / 30s off – zone 3-4 (nasal breating is zone 2) 16 min

– Medball front facing side toss (alt sides each round) 
– Plate GTOH
– Goblet reverse lunge
– Lateral box step overs 14″

C) “Roxanne” by “the police” – approx 3 min
– hold plank until they say “roxanne”,
– change to half squat hold, until they say “roxanne”
– change to quadruped hold.
Continue switching for the whole song.