UB Pull/Hinge & Development
Warmup
Spend few minutes getting heart rate up: high knees/mountain climbers
3 sets of:
6 single leg glute bridge with hip flexion (foot flat)
8 birddog per leg
8 each direction I-Y-T-W-O
A. Strength: UB Pull
Complete every minute on the minute (EMOM) x 12 minutes:
1st: 8 reps sheet/ring row with 2 sec pause at top
2nd: 8 reps per arm DB gorilla row
3rd: 15 reps DB twist curl
B. Strength: HINGE
Complete 3 sets of:
Pulsing DB RDL to failure each set
No rest
12 banded sumo KB/DB deadlift with 3 second squeeze at top
Rest 30 seconds
MetCon
“Danny” – Complete as many rounds/reps as possible (AMRAP) in 20 minutes:
30 box jump (step down, 24/20)
30 pullups (or ring rows)
Cooldown: gentle hip & spine ROM & box breathing
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