10-13-21 WEDNESDAY max effort upper

Main work

• Overhead strict press
  work up to a 1 rep max
• Skull crusher to pins 3x10
• Neutral grip (palms facing up) floor press 3x12
• Seal row w/pause 3 secs at top 3x12
• Narrow grip lat pull down 3x15
• Narrow grip low row 3x15
• 100 back loaded side bends - each side
• Finish with:
  4 Sets: 30 Seated Overhead Band Tricep Extensions
  30 Seated Bent Over DB Rear Delt Flys