1-20-20 Volume upper body

Warm up
2 rounds of:

• mini band shoulder mobility - spread aparts, 1oclock, 3oclock, 5oclock
• banded shoulder punches
• banded shoulder side raises

then, 4 rounds of tabata 20/10:

• db press
• db bent over row
• db bicep curl

Main Work

• Speed Bench 3x3 wide, 3x3 med, 3x3 narrow *find a percentage that you can keep speed on the bar

Auxiliary work
complete 5 rounds of:

• 8 pull-ups
• 5 plank to db row
• 8 clean & press

end with 6 rounds tabata 20/10:

• banded sit ups or weighted sit ups
• v crunch

Training notes:
Pull ups: modify as needed.. banded, ring rows, inverted pull up
Plank row: keep your core horizontal with the ground and avoid twisting as much as possible
clean & press: use a barbell or db and keep weight at/around 50-60% of your 1rm