10-11-19 Volume Bench

Warm up
2 rounds of shoulder warmup:

• single arm banded facepulls
• H rolls HERE
• tornadoes

then, 3-4 rounds tabata of:

• sit ups
• barbell pushup
• scorpion HERE

Main work

Option 1

• Bench w/chains 3x3 wide, 3x3 med, 3x3 narrow
• Incline bench 4x6

Option  2) limited equipment

• Bench 3x3x60% wide, 3x3x60% med, 3x3x60% narrow
• Incline DB bench 4x8-10

Auxiliary work

• tricep roll backs 3x12
• lat pull down wide grip 3x12
• landmine row 3x12
• banded seated tricep ext  HERE

Then, 6 rounds of tabata abs 20/10:

• side plank to knee crunch
• twist
• slow roll over