1-30-20 UPPER Auxiliaries & 2nd Booty day

Warm up
2 rounds of:

• 20 banded face pulls
• 20 banded tricep pull downs
• 5 bird dog crunch *each side

• 10 banded glute kick backs *each side
• 10 lateral box jumps

Auxiliary work

Complete 4 rounds of:

• 10-12 barbell bicep curls
• 10-12 decline skull crusher
• 45 sec row

Complete 4 rounds of:

• 5 seated rope pulls
• 6 pull ups
• 45 sec plank

Complete 4 rounds of:

• 10 seated db isolation bicep curls
• 15 db overhead tricep extensions
• 45 sec jump rope

Complete 4 rounds tabata 20/10 of:
*note stay on one movement for 4 rounds before moving to the next movement

• weighted russian twist
• banded KB deadlift
• banded & weighted hip thrusters