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ALIGN Training: Saturday, 8/22/2020

UB Push & Development

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

Rest 15 seconds

6-8 reps banded pushups

Rest 30 seconds

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

Rest 30 seconds

Rest 15 seconds


MetCon

Rahoi” (Hero): 12 min AMRAP: 12 box jump step down (24/20)

6 thrusters (95/65 or heavy dumbbells)


Cooldown: gentle hip & spine ROM & box breathing

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