11-14-19 Upper focus conditioning

Warm up
8 rounds tabata sit ups 20 secs work/ 10 secs rest

then, 3 rounds of:

• banded pass through
• banded tornado
• banded bicep curls

Main work

• lat pull down *wide grip 3x15
• bent over single arm row 3x8 each side
• banded reverse flys 3x25
• bicep curls 3x12-15

Conditioning
complete 5 round of the following with as little rest as possible:

• 10 box jumps
• 12 power cleans 
• 10 handstand shoulder taps

training notes:
box jumps: if you're nursing injured knees substitute with lateral skater jumps or if any kind of jumping is out for you, do DB stiff leg deadlifts
Power cleans: pick a weight around 40-50% of your 1rm, you can also sub with DB's
handstand shoulder taps: modify as needed to handstand holds, kneeling handstand holds, plank shoulder taps or bottoms up kb holds