1-3-20 upper body volume

warm up

2 rounds of: 

• mini band 1 o'clock, 3 o’clock, 5 o’clock 
• banded shoulder side raises
• banded tornados 

then 4 rounds tabata 20/10:

• Barbell push up 
• db shoulder press
• mtn climber 

Main work 

• bench 9x3x50% +bands *work on speed
• strict press 5x3*work up in weight *use a specialty bar if you have available
• 1x100 burpees *do these app anytime during your workout to accumulate 100

Auxiliary 

4 rounds of the following with as little rest as possible 

• 6 power snatches or clean & press
• 15 db lateral raises
• 15 db push press

end with 100 banded side raises each side