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ALIGN Training: Saturday 8/29/2020

UB Pull & Rebound

Warmup

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

3 sets of:

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

30 second hollow hold

30 second arch hold


A. Upper Body Superset: UB PULL

Complete 5 sets of:

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

Rest 30 seconds

Rest 15 seconds

8 reps per arm DB gorilla row

Rest 15 seconds

Rest 15 seconds


MetCon

4 RFT (Rounds for Time):

400m run

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