8-11-12 Max Effort upper body

Main work

  • Work up to a 1 rep max "Reverse Band" Bench

Auxiliary work

  • DB incline bench 5x12
  • DB tricep roll back 3x20
  • Wide grip lat pull down 5x12
  • Banded tricep pulldown 1x150
    *don't break these up in rounds, shake it off when you need, but keep suffering through them.

then,
4 rounds of:

  • 40 sit ups
  • 30 sec plank hold
  • 60 jump rope

*keep rest very short between rounds

2nd workout
Rest up and go for another round- keep it at 20mins or less

  • hammer curls 5x12
  • DB lateral side raises 5x12
  • banded tricep pull downs 1x150

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