Garage Gym Barbell 4-3-18 Upper Body

Strength 

• speed bench 9x3x40% +30% chains or band resistance 

Auxiliary work

• 3x12-15 single arm rows 
• 3x12-15 lat pull downs 
• 3x12-15 high pulls 

Conditioning 

• 40 pull ups *every min stop and do 8 burpees until completed
• 60 straight leg sit ups *every min stop and do 10 ball slams until complete 
• 40 push ups *every min stop and do 10 box jumps until complete