12-12-19 upper body focus conditioning

Warm up
4 rounds of:

• 10 banded bicep curls
• 15 banded reverse fly
• 10 banded overhead shoulder press

Auxiliary work

• lat pull down 4x12
• db bent over row 4x8 each side
• db lateral shoulder raise 4x12

then, complete the following:

• 6 rounds tabata landmine row
• 1 min sit ups
• rest 30 secs
• 1 min cross over sit ups
• 6 rounds tabata power clean
• 1 min sit ups
• rest 30 secs
• 1min plank
• 6 rounds tabata handstand holds
• 1 min sit ups
• rest 30 secs
• 1 min rope climb sit ups

training notes:
tabata is 6 rounds of 20 secs work/10 secs rest
handstand holds: scale with knees or toes on a box or sub with plank shoulder taps