9-19-19 Auxiliaries & other fun stuff!

Warm up
3 rounds of:

  • 15 banded shoulder rotations each side
  • 15 banded bicep curls
  • 15 plate front raises

Main work
4 rounds of:

  • 12 banded bicep curls
  • 12 banded shoulder side raises Left
  • 12 plate front raises
  • 40 secs bamboo bar overhead holds


  • 4x40 secs Banded Marches HERE
  • 4x40 secs Rowing
  • 4x40 secs jump rope
  • 4x40 secs elevated mountain climbers

*complete all 4 rounds of each movement before moving on. Rest 1 min between movements

end with 4 rounds tabata 20 secs work 10 secs rest of:

  • up dog
  • down dog
  • runners lunge (stay on one side until the next round)
  • childs pose


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