12-26-19 volume upper body

Warm up

3 rounds of:

  • 20 scap push ups 
  • 10 band pull aparts 
  • 5 band pass through 

then 3 rounds Tabata 20/10:

  • mtn climber 
  • plate ground to overhead 
  • sit ups 

Main Work

  • Bench 8x3x70%
  • Strict press 8x3x70%

Auxiliary work

  • Push press 3x6x60%
  • landmine row 3x12
  • lat pull down wide grip 3x12 
  • Banded shoulder lateral raise 3x30

tabata abs 8 rounds 20/10

  • banded Sit ups
  • mtn climber 

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