1-7-20 upper body focus & conditioning

Warm up
5 rounds tabata 20/10:

• ring rows
• banded high pulls
• high plank burpee (or aka no push up)

Auxiliary work

• DB incline bench 3x6-8 *work up in weight
• DB pull overs 3x12
• Bicep concentration curls 3x20 here
• overhead banded tricep extension 3x20 *each side

Conditioning work

4 min AMRAP (as many rounds as possible) of:

• 30 toe taps
• 8 alternating DB snatch

rest 2 mins

4 mins of:

• min 1 - 50 jump rope or until time up
• min 2 - 50 jump rope or until time up
• min 3 - 50 jump rope or until time up
• min 4 - 50 jump rope or until time up

rest 2 mins

4 min AMRAP of:

• 5 rope climb to standing
• 5 burpees