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ALIGN Training: Friday, 8/6/2020

UB Push & Rebound

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

20-30 second isometric chair dip

Rest 15 seconds

Rest 30 seconds

8 piked down dog pushups or scap pushups (same position)

Rest 30 seconds

Rest 15 seconds


Metabolic Conditioning

Every minute on the minute (EMOM) x 12 minutes

Odd minutes: 30 seconds of pushups

Even minutes: 30 seconds of step-ups

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