7-17-18 Upper body volume

Main work

• bench wide grip 5x5x75%
• Incline DB bench 3x12
  complete all three rounds before moving onto auxiliary work

Auxiliary work

• T-bar rows 3x14
  for those that don't have access to this, see HERE (scroll to second video) for a makeshift one. Set up your landmine row and add a barbell for a wider grip.
• single arm lat pull down HERE 3x10-12
• overhead tricep extensions 3x10-12

Conditioning

5 rounds tabata 20 secs work/ 10 secs rest of:

• push press- light
• lateral box jumps
• hollow body hold
• superman hold