UB Push & Rebound
A. Warmup: Prep ankles/calves – heel walks, toe walks, calf raises (including single leg), skipping, etc.
6 min AMRAP
10 shoulder taps (pushup or pike position)
20 banded tricep pushdowns (if odd object or DB, do seated)
B. Upper Body Superset: UB PUSH
Complete 5 sets of
20-30 second isometric chair dip
Rest 15 seconds
12 seated DB shoulder/strict press
Rest 30 seconds
8 piked down dog pushups or scap pushups (same position)
Rest 30 seconds
15 reps banded front raises
Rest 15 seconds
Metabolic Conditioning
Every minute on the minute (EMOM) x 12 minutes
Odd minutes: 30 seconds of pushups
Even minutes: 30 seconds of step-ups
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