12-3-19 Upper body focus conditioning

Warm up
5 rounds tabata 20 secs work/10secs rest of:

  • single arm KB swing to clean & press RIGHT
  • single arm KB swing to clean & press LEFT
  • sit ups

then, 3 rounds of:

  • 10 banded shoulder raises *each side
  • banded pass thru
  • 30 banded walks

Workout A
complete as many rounds as possible in 15 mins of:

  • 5 strict leg raises or 10 knee raises
  • 10 v crunches
  • 10 back ext or reverse hyper

Workout B
complete as many rounds as possible in 15 mins of:

  • 6 power cleans
  • 8 push press
  • 6 box jumps

training notes:
knee raises- substitute with leg lowers if needed
back ext or reverse hyper- if you don't have access to either, sub with supermans
box jumps: if doing lateral box jumps increase to 20


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