11-13-18 upper body volume
- 6x6x65% bench
- Push press 4x6
- dips 4x12
- lat pull downs 4x12
- barbell rows 4x8
- Hammer curls 4x15
then 3 rounds of:
- 20 Wall balls
- 6 single arm presses (each arm)
- 20 barbell push ups
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