6-5-20 Upper Body Volume

Main work

• Bench 3x5x65%, 3x3x75%, 3x3x85%
  if you feel strong do an amrap on your last set

Auxiliary work

• wide grip lat pull down 3x10-14
• single arm bent over row 3x8-10
  moderate/heavy weight
• standing banded rows 3x30
• DB shoulder press 3x10-12
  moderate weight
• bicep curls 3x10-14
  moderate/heavy
  on your last set do an amrap with ligher weight

Conditioning

21-15-9

• handstand pushups
• burpees

Training notes:
Handstand pushups- scale to box pushups if needed or DB/barbell push press
Burpees- if your back can't tolerate burpees, sub with ball slams if needed.