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 incline press (45degree) x 8-10

B) Conditioning – 4 rounds for time

– SA Clean and press x 15ea

– Mountain Climbers x 20

– Shuttle runs x 10

C) Finisher – Hip Flexors

10 x SL Straight leg raises ea

10 x double leg raises