UB Pull & Rebound
A. Warmup
Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.
3 sets
8 each direction I-Y-T-W-O
30 second hollow hold
30 second arch hold
B. Upper Body Superset: UB PULL
Complete 5 sets
8 reps sheet/ring row with 2 sec pause at top
Rest 30 seconds
20-30 second rig hang
Rest 15 seconds
10 per arm DB supinated row
Rest 15 seconds
15 reps per arm alternating top-down curls
Rest 15 seconds
MetCon
30 min AMRAP (as many rounds/reps as possible):
400m run
20 situps
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