7-2-19 upper body

• Work up to a heavy 1 rep bench press from Pins *if you don’t have pins for your safety rack substitute with a 1 rep max (3) board press 
• Banded flys 4x20
• Banded lat pull downs 4x12-15
• Single arm DB incline press 4x12-15
• DB bent over rows 4x12-15
• bicep curl 4x12-16

Then 4 rounds (if short in time cut to 3rounds) of: 

• 150 ft farmer carry 
• 12 Barbell push ups with feet elevated