1-6-20 Max Effort upper

Warm up
2 rounds of:

• 15 band pull aparts
• 15 standing banded row
• 15 kb high pull

4 rounds tabata 20/10:

• elevated mtn climber
• sit ups

Main Work

• Bench 3x1x90%, 3x3x80%
  (sets)x(reps)x(percentage)

Auxiliary Work

• trap bar rows 4x6 *sub with reg bar if needed
• lat pull down 4x12 *sub with banded lat pull downs if needed
• landmine row 4x12

then 8 rounds tabata 20secs work/ 10 secs rest of:

• vertical crunches here
• weighted windmills here