11-13-18 upper body volume

  • 6x6x65% bench 
  • Push press 4x6
  • dips 4x12
  • lat pull downs 4x12
  • barbell rows 4x8
  • Hammer curls 4x15 

then 3 rounds of:

  • 20 Wall balls
  • 6 single arm presses (each arm)
  • 20 barbell push ups 

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