12-24-19 Christmas Conditioning

Warm up
4 rounds tabata of:

• kb swings
• warrior 3 hold R
• warrior 3 hold L

then, 2 rounds of:

• 10 scap push up *externally rotate the shoulders in the plank position and "push up" only with the scapula
• 10 "no money" band mini pull aparts *hold palms face up like you got no money ;)
• 10 banded fire hydrants
• 10 banded kick backs each side

Workout
Complete 5 rounds tabata 30secs work 15secs rest of:

• barbell thrusters HERE sub with DB is needed
• box jumps
• pulls ups or ring rows

rest 5 mins then, 5 rounds tabata 30secs work 15 secs rest of:

• kb swings
• mtn climbers
• squats

end with 8 rounds tabata abs 20/10:

• sit up
• leg lowers