9-12-19 upper body

Warm up
3 rounds of:

• mini band shoulder warm up- spread aparts,
• 1o'clock, 3o'clock, 4o'clock motion each side *hands on the wall or floor
• 20 banded tricep pull downs

Main Work:

• Bamboo bar presses 4x6 work up in weight *if you don't have a bamboo bar, use a regular barbell with kb attached with mini stretch bands.
  *if you don't have mini bands, just do a strict press with a regular bar

Auxiliary Work:

• DB lateral raises 5x8-10 *last set go to failure
• DB shoulder press 5x8-10 *last set go to failure
• Barbell or DB upright row to front raise 5x8-10 *last set only go to failure on the upright row

then, 5 rounds tabata 30 secs, 15 secs rest of:

• box dips
• handstand shoulder taps *scale to plank shoulder taps
• elevated mtn climbers

then, end with 100 banded tricep pull downs