12-31-19 Upper body focus conditioning

Warm up
2 rounds of:

• 2 yoga sequence: forward fold-updog-downdog-low lunge hold
• 12 banded "no money" pull aparts
• 20 banded tricep pull downs

then, 4 rounds tabata 20/10 of:

• sit ups
• moving bird dog (moving= rotating each side for 20 secs) DEMO

Auxiliary work

• banded overhead tricep extensions 3x20
• box dips 3x15
• db reverse incline tricep kickback 3x10-12 DEMO
• burpees 1x75 *do these at any time during your entire workout

Conditioning
3 rounds of:

• 2 mins of alternating turkish get ups DEMO
• 2 mins of rowing or jump rope
• 2 mins of alternating dumbbell snatch DEMO
• 1 min rest

training notes:
box dips: if you're unable to carry your weight on the box sub these with banded tricep pull downs
burpees: accumulate these through your workout any way you like. If you're unable to do burpees sub with 2 min rowing, bike or jump rope = 20 burpees, 1 min = 15