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

Strength

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