UB Push & Development
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:
12 per arm single arm floor press
Rest 15 seconds
12 standing DB shoulder/strict press with 3 second lowering (eccentric)
Rest 30 seconds
8 piked down dog pushups or scap pushups (same position)
Rest 30 seconds
15 reps DB lateral raise
Rest 15 seconds
Metabolic Conditioning
3 RFT (“Rounds for Time”)
25 step-ups
Cooldown: gentle hip & spine ROM & box breathing
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