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