Accessory-UB & 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 arm powell raise
20 second hollow hold
20 second arch hold
A. Accessory: Upper Body
Complete 4 sets of the following (no rest until all exercises are completed)
15 reps banded front raises
12 reps (total) seated alternating Z-press
8 reps per arm KB underhand row
Rest 1 minute
MetCon
Complete the following every minute on the minute (EMOM) x20 minutes:
1st: 40 seconds plank shoulder taps
2nd: 20 second per leg kickstand cyclist pistol squat (squat to box as needed)
3rd: 40 seconds hollow body flutter kicks
4th: 20 second per leg single leg lateral jumps over line
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