7-21-20 Upper Body Max effort

Warm up

• shoulders
• lats
• scaps
• biceps

Main work

• Work up to a 1 rep max Strict press

Auxiliary work

• DB lateral side raises 4x10 light/moderate weight
  rest 20 secs then do another set of 4x10
• bent over rear delt fly 3x12-14
• single arm db bench press 3x6-8 (each side) moderate weight

Super set the following with very little rest:

• t bar rows 5x10
• narrow grip lat pull down 5x10

Conditioning

5 rounds for time of:

• 10 bench press @50%
• 8 pull ups
• 8 box jumps