Garage Gym Barbell 1-19-18 Upper

1) Speed Bench 9x3x50% + chains *wide,med,narrow

2) Work up to a 10 rep max shoulder press

3) Then 3 rounds of:

• 10-15 landmine rows *moderate to heavy
• 15-20 bicep curls

4) then 8 rounds tabata 20/15

• tricep rollbacks
• lateral box skaters
• banded ab/hip flexor