10-25-19 max effort upper body

Warm up
2 rounds of:

  • mini band shoulder mobility- spread aparts, 1oclock, 3 oclock 5 oclocks
  • scorpion shoulder stretch

then 5 rounds tabata 20/10 of:

  • push ups
  • pushpress
  • standing banded rows

Main work

  • Work up to a 3 rep max 2 board press
  • bench 3x10 *take 3 rounds to work up to your heaviest set of 10 - any grip you prefer

Auxiliary work

  • barbell rows 3x10-12
  • standing rows 3x30
  • bicep curls 3x15
  • banded reverse fly 3x30

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