UB Pull & Rebound
Warmup
Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.
3 sets of:
8 each direction I-Y-T-W-O
30 second hollow hold
30 second arch hold
A. Upper Body Superset: UB PULL
Complete 5 sets of:
8 reps sheet/ring row with 2 sec pause at top
Rest 30 seconds
12 reps banded seated rear delt raise
Rest 15 seconds
8 reps per arm DB gorilla row
Rest 15 seconds
15 reps DB twist curl
Rest 15 seconds
MetCon
4 RFT (Rounds for Time):
400m run
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