Garage Gym Barbell 3-6-18 upper

Strength 

• BENCH PRESS: Warm up to 80%, then every min for 5mins do:
• min 1: 1 Rep @80%
• min 2: 1 Rep @85%
• min 3: 1 Rep @90%
• min 4: 1 Rep @90%
• min 5: 1 Rep @90%

Auxiliary work

• work up to a 10 rep max push press 
• 2x”max Effort reps” DB press 
• 2x “max effort reps” tricep extensions

Conditioning 

6-8 rounds of 20secs work/ 10 secs rest of:

• 40 meter sprints 
• burpees 
• Hollow body holds 
• v-ups