10-13-21 WEDNESDAY max effort upper
![10-13-21 WEDNESDAY max effort upper](http://sistersofironapparel.com/cdn/shop/articles/logoweb_bd04118f-f35d-47bd-a749-82d10888f3ad.gif?v=1634101386)
Main work
- Overhead strict press
work up to a 1 rep max - Skull crusher to pins 3x10
- Neutral grip (palms facing up) floor press 3x12
- Seal row w/pause 3 secs at top 3x12
- Narrow grip lat pull down 3x15
- Narrow grip low row 3x15
- 100 back loaded side bends - each side
- Finish with:
4 Sets: 30 Seated Overhead Band Tricep Extensions
30 Seated Bent Over DB Rear Delt Flys