UB Pull & Rebound
A. Warmup: Line drills
3 sets of:
30 second hollow hold
30 second arch hold
30 second wrist roller (use a PVC pipe or something similar, no weight necessary)
B. Upper Body Superset: UB PULL
Complete 5 sets of:
B1. 8 reps sheet/ring row with 2 sec pause at top
Rest 30 seconds
B2. 12 reps scap pullups (SLOW)
Rest 15 seconds
B3. 12 reps underhand banded KB rows (CONTROL on way down!)
Rest 15 seconds
B4. 15 reps DB twist curl
Rest 15 seconds
Metabolic Conditioning
20 min AMRAP (as many rounds/reps as possible):
7 DB deadlifts (pick appropriate weight – moderate)
7 DB push press (same)
7 DB swings (same)
100m run
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