Upper Body Strength

General Warm UP

2x 5 PVC pipe Pass-through

Then:

25 Dumbbell Bench Press

25 Cable tricep ext.

25 banded pull apart

60 Sec Plank with plate on back

4 rounds

complete in 15 min

Then:

6×6 Bench Press @ 75% 1RM (if you do not know your 1RM start with the bar and go up in weight until 6 reps feels difficult)

Rest 30 seconds between sets

Then:

25 Skull Crusher @ barbell

25 Seated Cable Row @ bodyweight

Superset these two movements

3 Rounds

Rest as needed

Then:

5 Pull-Ups

25 Pull Overs (go as heavy as possible)

3 Rounds

Rest as needed

Then:

10 Weighted leg raises

10 Ab roll outs (use ab roller or put plates on barbell)

5 sets

rest as needed

Then:

Cool Down