ALIGN Training: Friday, 9/18/2020

Rebound & Accessory – UB

Warmup

Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.

3 sets of:

20 banded face pull

8 each arm powell raise

20 second hollow hold

20 second arch hold

A. Accessory: Upper Body

Complete 4 sets of the following:

12 per arm single arm floor press

No rest

20 reps banded posterior delt raises (bent over)

No rest

8 seated Arnold press

No rest

12 bent over DB rows

Rest 30 seconds

MetCon

On a 2:00 clock x 5 sets

30 seconds goblet or MB carry (pick an appropriate weight –moderate load)

8 DB power clean (moderate)

8 DB push jerk