12-3-19 Upper body focus conditioning

Warm up
5 rounds tabata 20 secs work/10secs rest of:

  • single arm KB swing to clean & press RIGHT
  • single arm KB swing to clean & press LEFT
  • sit ups

then, 3 rounds of:

  • 10 banded shoulder raises *each side
  • banded pass thru
  • 30 banded walks

Workout A
complete as many rounds as possible in 15 mins of:

  • 5 strict leg raises or 10 knee raises
  • 10 v crunches
  • 10 back ext or reverse hyper

Workout B
complete as many rounds as possible in 15 mins of:

  • 6 power cleans
  • 8 push press
  • 6 box jumps

training notes:
knee raises- substitute with leg lowers if needed
back ext or reverse hyper- if you don't have access to either, sub with supermans
box jumps: if doing lateral box jumps increase to 20


Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like