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:
20-30 seconds rig hang (use monkey bars at playground!)
30 second arch hold
A. Upper Body Superset: UB PULL
Complete 4 sets of:
8 reps sheet/ring row with 2 sec pause at top
Rest 30 seconds
Rest 15 seconds
8 reps per arm single arm DB row
Rest 15 seconds
25 reps banded bicep curl
Rest 15 seconds
MetCon
LOREDO (Hero)
6 RFT (Rounds for Time, 30 min time cap at class):
24 squats
24 pushups
24 walking lunge steps
Run 400m
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