10-7-19 Max Effort Upper Body

Warm up
2 rounds of:

• 10 banded bicep curls
• 10 banded overhead presses
• 10 banded pull aparts

then, 4 rounds tabata of:

• push ups
• elevated mountain climbers
• plate ground to overhead

Main work

• Work up to a 1 rep max Strict Overhead press
• push press 4x6 *work up in weight

Auxiliary work

• lat pull downs 3x15
• landmine kneeling single arm press 3x12
• bent over db rows 3x12 each side
• db lateral raises 3x12-15

then 6 rounds tabata 20/10 of:

• sit ups
• rope climb sit ups
• lateral chain raises