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ALIGN Training: Tuesday, 8/11/2020

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 of:

Rest 15 seconds

12 standing DB shoulder/strict press with 3 second lowering (eccentric)

Rest 30 seconds

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

Rest 30 seconds

Rest 15 seconds


Metabolic Conditioning

3 RFT (“Rounds for Time”)


Cooldown: gentle hip & spine ROM & box breathing

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