12-8-20 COMP PREP Tuesday d/e upper body

Warm up
Note: If you didn't get a chance to complete Monday's 2nd workout, add it in as your warm up.

Yoga flow:

• mountain to forward fold- up dog -down dog- lunge- swan pose
  REPEAT other side

3 rounds of a 10 min amrap:

• 10 barbell push ups
• 10 lateral side raises
• 10 bicep curls
• 10 banded cuban press HERE

Main work

• Bench close grip 5x5x75%
  If you're nursing shoulder injuries, take these out wider or use a slingshot
• Seated shoulder press 4x6-8
  db or barbell
• barbell skull crusher to pins 4x6-8
  take a warm up set to find your working weight
• Lat pull downs - wide grip 5x10
  hold for 2 secs and a slow 3-4 count back to starting position
• banded straight arm pull downs 5x15-20
• Plank hold 3x1min

Second workout
To be done after rest, later in the day or add in for Wednesday's work

• 100 barbell pushups
  Set your hands as if doing an inverted bench press and make sure to use your upper back. Squeeze the lats and launch off the barbell
• 100 banded rear delt rows
  Set your band high and pull in to your chest using the rear delts
• 100 single arm tricep pull downs