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ALIGN Training: Monday 8/17/2020

Updated: Aug 18, 2020

UB Pull & Rebound

A. Warmup

Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.

3 sets

8 each direction I-Y-T-W-O

30 second hollow hold

30 second arch hold

B. Upper Body Superset: UB PULL

Complete 5 sets

8 reps sheet/ring row with 2 sec pause at top

Rest 30 seconds

20-30 second rig hang

Rest 15 seconds

10 per arm DB supinated row

Rest 15 seconds

Rest 15 seconds


30 min AMRAP (as many rounds/reps as possible):

400m run

20 situps

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