PRACTICE – UB PULL

Intention: Building upper back strength and power in the row and single arm control and stability in the press.

Prep: Thread the needle, t-spine extension over roller, rhomboid lifts, scap push ups. Banded rows and single arm presses. Squat and overhead prep for wall balls. Run prep – high knees, pogo jumps etc.

3 sets
A1) BB pendlay row x 6-8 – 
A2) DB single arm bench press x 6-8ea
**non working arm stays extended whilst the other arm completes the press.

B) AMRAP 15
Wall balls are reduced by 2 each round, the other exercises stay the same.
**regress wall balls to DB squat to over head press

– Wall balls x 20 (reduce by 2 each round)
– Toe touch sit ups x 10 – 
– Plate GTOH x 10
– Run 200m (bike 10 cals)

C) Bicep blast
– 30s bicep curls (bottom half – arms extended, curl to 90 degrees and return to extended)
– 30s bicep curls (top half – start with elbows bent to 90 degrees and curl up)
– 30s full bicep curls
– rest 30s then repeat 2-3 rounds