11-9-18 max effort upper body

• Work up to a 3 rep max bench press 
• tricep presses 4x10-12
• single arm db rows 4x10-12
• bicel curls 4x12
• banded rows 4x20

then tabata 6-8rds 20/10

• Lateral box jumps 
• Db push press 
• cross crawl ab crunch