Garage Gym Barbell 12-12 Dynamic Effort Upper

Warm up
1) 5min of:

  • 5 burpees *scale to inch worms if needed
  • 8 kettlebell swings
  • 8 air squats


1) Bench 6x6x70%+10lbs

2) Then:

  • 2x20 dumbbell bench press (for speed)

3) Then 3 rounds of:

  • 8 wide grip pull ups (scale to ring rows/inverted pull up if needed)
  • 15 shoulder press (moderate weight)
  • 20 barbell tricep extention
  • 12 sit ups "top to bottom" (tap med ball overhead & to feet, then reverse tap feet to med ball)
  • **after 3rd round immediately finish with 100 band pull aparts

4) Optional:

  • 30mins light/moderate cardio of choice

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