12-20-19 Max Effort upper body

Warm up
4 rounds of tabata 20/10 of:

  • low lateral box jumps
  • plank walk outs
  • db bench press

then, 2 rounds of:

  • 15 band pull aparts
  • 15 tricep pull downs
  • 15 banded rows

Main work

  • work up to a 1 rep max 2 board press
  • board press 4x6x60%

Auxiliary work
complete 5 rounds of:

  • 10 db tricep skull crusher
  • 10 db neutral grip bench press
  • 10 rear delt fly
  • 10 plate front raises

*on the 5th round complete as many reps as possible


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