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
12 reps chair triceps dip
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)
Cooldown: gentle hip & spine ROM & box breathing
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