PRACTICE – UB PULL / VERTICAL PUSH

Intention: Upper body pull and push strength

Prep: see whiteboard

3 sets (15 min)
A1) SA DB Strict Press x 8-10ea 
A2) SA DB Row x 8-10ea 

B) 2 rounds – 1 min stations / 30s rest (12 min)

– Sled push and pull

– Alt side step squats

– Medball burpee to slam 

– Jumping pull ups 

C) Macarena plank challenge 
**beginners can use a bench