10-3-19 Conditioning Day!

Warm up
2 rounds of:

• up dog down dog
• runners lunge to hamstring stretch
• 30 banded abductors

then 3 rounds tabata 20 secs work, 10 secs rest of:

• lateral skater plate jumps
• lunging rear delt raise right side
• lunging rear delt raise left side
• wall sit

Auxiliary work

• Pull ups 4x8-10 *scale to banded or inverted pull up
• incline db rows 4x12-15
• db lateral side raise to front raise 4x12-15
• weight back ext 4x12-15

*on your 4th set of each movement do an AMRAP

Conditioning
complete 3 rounds of:

• 1 min power clean
• 1 min DB push press
• 1 min burpee box jumps
• 1 min plank hold

*20 sec transition between movements - 1 full min rest between rounds