8-20-19 max effort upper body

Main work 

  • work up to a 1 rep max Push Press

Auxiliary Work 

  • banded bench press 3x”max reps” at 60% + bands 
  • Lat pull downs 3x15
  • Bent over DB rows 3x15 each arm
  • Banded reverse flys 3x20

Conditioning

4 rounds of: 

  • 100 jump rope  
  • 15 pull ups 

to scale this workout replace jump rope with toe taps, pull ups to ring rows or inverted rows

 


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