8-30-19 Volume Bench

Warm up

3 rounds of:

• Banded shoulder warm up
• kb circles
• updog-down dog

Main Work

• Bench 6x6x70%
• Incline Bench 4x6

For bench the goal is to get through all sets/reps without fail. If 70% is too heavy lower the weight.  Keep track of the weight used for this week, next week we add 5lbs

Auxiliary Work

• DB neutral grip bench press 3x15
• DB decline skull crusher 3x15
• Bicep curl 3x15

then,

• 100 banded tricep pull downs
• 100 banded bicep curls

BOOTY BOOTCAMP

This can be done in your warm up or at the end of your workout

3 rounds of:

• 14 hip thrusters w/3 sec hold
• 12 fire hydrants
• 12 diagonal leg raises
• 12 curtsy to pulse