7-2-19 upper body

  • Work up to a heavy 1 rep bench press from Pins *if you don’t have pins for your safety rack substitute with a 1 rep max (3) board press 
  • Banded flys 4x20
  • Banded lat pull downs 4x12-15
  • Single arm DB incline press 4x12-15
  • DB bent over rows 4x12-15
  • bicep curl 4x12-16

Then 4 rounds (if short in time cut to 3rounds) of: 

  • 150 ft farmer carry 
  • 12 Barbell push ups with feet elevated 


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