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 

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