11-13-19 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 *add bands

Auxiliary work
complete as many rounds as possible in 20 mins of:

• 10 pull-ups
• 5 goodmornings
• 8 push press

Training notes:
Pull ups: modify as needed.. banded, ring rows, inverted pull up
Goodmornings: keep these light use same weight as your push press
Push press: use a barbell or db and keep weight at/around 40% of your 1rm