12-11-19 Max Effort Upper Body

Warm up
4 rounds of:

  • 10 band pull aparts
  • 10 band tornados (5 each direction)
  • 10 banded bicep curls
  • 10 band pull downs

Main work

  • Work up to a 1 rep max Bench with no leg drive *elevate feet onto another bench or box

Auxiliary work

complete 1 round of:

  • 50 alternating DB snatched *each time you break do 30 sec plank hold

then complete 4 rounds of the following

  • 8 pull ups *sub with 10 ring rows
  • 10 push ups
  • 10 box dips

end with 1 round of:

  • 50 alternating DB snatches *each time you break do 30 sec plank hold

Please note, comments must be approved before they are published