12-12-19 upper body focus conditioning

Warm up
4 rounds of:

  • 10 banded bicep curls
  • 15 banded reverse fly
  • 10 banded overhead shoulder press

Auxiliary work

  • lat pull down 4x12
  • db bent over row 4x8 each side
  • db lateral shoulder raise 4x12

then, complete the following:

  • 6 rounds tabata landmine row
  • 1 min sit ups
  • rest 30 secs
  • 1 min cross over sit ups
  • 6 rounds tabata power clean
  • 1 min sit ups
  • rest 30 secs
  • 1min plank
  • 6 rounds tabata handstand holds
  • 1 min sit ups
  • rest 30 secs
  • 1 min rope climb sit ups

training notes:
tabata is 6 rounds of 20 secs work/10 secs rest
handstand holds: scale with knees or toes on a box or sub with plank shoulder taps


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