8-9-19 Upper Body Volume

  • Bench 3x3 wide, 3x3 med, 3x3 narrow +bands
  • Incline Bench 4x6
  • Single arm landmine row 4x14 each side
  • rear delt flys 4x14
  • tricep roll backs 4x14
  • banded tricep push downs 4x30

then 6 rounds tabata 30secs work 10secs rest of:

  • rowing/jump rope/box jumps *pick one movement- option to rotate and switch movement each round
  • alternating knee to elbow ab crunches
  • ab mat sit ups

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