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

 


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