Garage Gym Barbell 9-4-18 de upper

• Bench speed 9x3x50% + chains 
• shoulder press 5x4x70%

conditioning: 

3 rounds of: 

• 40 sec rowing 
• 40 secs jumping lunges or 20 jumping lunges *whichever comes first 

Rest 2 mins then 3 rounds of:

• 40 secs Seated arm over arm sled pulls
• 40 secs dB snatches 

rest 2 mins then 3 rounds of:

• 40 secs skull crusher *light
• 40 secs bamboo bar overhead holds *if you don’t have a bamboo bar substitute with bottoms up kB hold