1-16-20 conditioning upper body focus

warm up

2 rounds of: 

• banded tornados both directions 
• 8-10 scap only push up
• Samson stretch 

5 rounds tabata 20/10 of: 

• jumping jacks 
• high plank burpee

Auxiliary work

• tricep roll back 4x12-15
• banded tricep overhead extensions 4x12-15
• bicep curls 4x12-15

*fourth set do as many reps as possible 

conditioning 
5 rounds with as little rest as possible of:

• 6 pull ups or 10 ring rows 
• 10 DB incline press 
• 10 burpees