5-17-19 upper body

*starting next week our max effort upper body day will be on Tuesday instead Friday.

  • DB bench 3x”max reps”
  • Lat pull downs 4x15 
  • Single arm DB bent over row 3x8 (each side)
  • banded flys 3x20
  • bamboo bar overhead holds 3x”max time” 
  • sled pull 3x150 feet *moderate weight 

Then tabata 6 rounds of 20 secs work/10 secs rest of:

  • barbell push ups - here 
  • KB swings
  • Leg lowers 

MOVEMENT SUBSTITUTIONS

*if you don’t have access to a lat pull down machine - substitute with straight arm band pull downs OR rig up a pulley system using a punching bag stand like the one in our garage - here :) 

*bamboo bar holds - Substitute with bottoms up KB holds 

*sled - if you don’t have a sled you can substitute with banded walks. Walk forwards, backwards and side to side 


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