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ALIGN Training: Tuesday, 8/4/2020

UB Pull & Rebound


A. Warmup: Line drills

3 sets of:

30 second hollow hold

30 second arch hold

30 second wrist roller (use a PVC pipe or something similar, no weight necessary)


B. Upper Body Superset: UB PULL

Complete 5 sets of:

B1. 8 reps sheet/ring row with 2 sec pause at top

Rest 30 seconds

B2. 12 reps scap pullups (SLOW)

Rest 15 seconds

B3. 12 reps underhand banded KB rows (CONTROL on way down!)

Rest 15 seconds

B4. 15 reps DB twist curl

Rest 15 seconds


Metabolic Conditioning

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

7 DB deadlifts (pick appropriate weight – moderate)

7 DB push press (same)

7 DB swings (same)

100m run

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