11-19-19 Upper Body focused Conditioning

Warm up
2 rounds of:

  • 20 banded facepulls
  • 20 banded bicep curls
  • 20 banded tricep pull downs
  • 10 banded shoulder press *each side

Auxiliary work:
3 rounds of:

  • 12-15 reverse grip bench
  • 12-15 Landmine row
  • 12-15 Incline rows
  • 12-15 DB bicep curls

Conditioning work:

Complete 8 rounds of:

  • 100 meter run with = rest between

Then, complete 3 rounds with as little rest as possible of:

  • 45 sec sled pull "arm over arm" w/push back
  • 45 sec stone to shoulder
  • 5 rope climbs

Option for those with limited equipment
complete 3 round with as little rest as possible of:

  • 45 sec landmine rows
  • 45 sec plate ground to over head
  • 8-10 inverted barbell rows

Training notes & substitutions:
if you have injuries or bad knees that can't tolerate running substitute with rowing or bike.
sled pull: if you don't have access to a sled.. substitute with farmer carry at 1/2 bodyweight each hand or try to get creative...For example, we have an old punching bag with a strap attached to pull.
stone to shoulder: use a stone or sand bag weight you are challenged with for the 45 secs. If you don't have access to atlas stone or heavy sand bags, use the heaviest plate you have and complete plate ground to overhead
rope climbs: a few options to substitute these with are "rope pulls to standing", sled "arm over arm" pulls, or pull ups of any kind (note- if doing pulls ups assisted you will need to increase the number to 8-10... find a number that will challenge you)

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