10-30-19 Max Effort upper body

Warm up
2 rounds of:

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

then 4 rounds tabata 20/10 of:

  • push ups
  • push press
  • standing banded rows

Main Work

  • Work up to a 1 rep max Push Press
  • Push press 4x3x70% of above max

Auxiliary work

  • seated DB press 3x12
  • lat pull down 3x12
  • incline db row 3x12
  • db lateral raises 3x12

end with:

  • 100 banded shoulder side raises
  • 100 banded standing rows

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