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