12-16-19 upper body volume

warm up

4 rounds of: 

• 10 band pull aparts 
• 10 h rolls 
• 10 face pulls 

then 1 round of 20 DB bench press 

main work 

• bamboo bar bench press 5x6
• bamboo bar static lockout holds 3x max time

auxiliary 

complete 3 rounds of: 

• 12 DB shoulder press
• 12 barbell push up 
• 20 Chain side raise 
• 12 KB high pull
• 15 burpees 

training notes:

bamboo bar: if you don’t have access to a bamboo bar sub with bottoms up kb bench press - for the bamboo lockout, sub with a regular bar static heavy holds 

burpees: sub with 45 seconds row or bike if needed