8-4-20 Max Effort upper

Main work

• Work up to a 1 rep max floor press
• floor press 3x6-8@70%

Auxiliary work

•  DB lateral side raises
  4x10-12 increasing weight each set
  then, 4x10-12 decreasing weight each set
  *keep rest short
• bicep curls 4x10-12
• chest supported rear delt fly 4x10-12 - light/moderate HERE

Superset the following with little to no rest between movements:

• landmine tbar row 6x10
• narrow grip lat pull down 6x10

Conditioning:

4 rounds of:

• 1 min amrap - pull ups
• 1 min amrap- push ups
• 1 min amrap- burpees
• 1 min rest
  AMRAP = as many reps as possible

Training notes:
Pull ups: substitute with any variation needed.. banded, kipping, ring rows
Burpees: substitute with rowing/bike/jump rope if needed