4-5-19 max effort upper

  • Work up to a 3 rep max board press 
  • close grip bench 4x6
  • tricep pull downs 3x30
  • barbell rows 3x10
  • lat pull downs 3x10
  • shoukder press 3x15

tabata 

  • high knees 
  • butt kickers 
  • plank hold 

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