PRACTICE – UB HORIZONTAL PUSH

Intention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.

Prep: Cardio machine. Calf, pec, hip flexor stretch. chest, glute and lat activation. shoulder big 3, easy push ups.

3 Sets increasing load
A1) DB Bench Press
A2) BB Hip Thrust

B) In Partners – I Go You Go, 1 rep/ length/ cal each. 3 rounds. – 1 min work / 15 sec (15 min)

**This is fast paced, even though its I Go You Go, there is not much rest, partners need to be ready to go and stay connected. EG. inside the minute, P1 does 1 x PGTOH, then P2 does 1 x PGTOH, continue until the minute is up then go to push ups, 1 each I Go You Go, do not start the push up until your partner has finished, same with 1 calorie on the cardio and 1 length on the Sled push. Partners will need 1 cardio equipment each, partners share the same sled.

– Plate GTOH 

– Hand release knee push up 

– Cals on Rower / Bike

– Sled push (65kg)

C) Lower leg finisher – 3 sets

– Calf raises 20
– Tib rases 20