10-20-21 WEDNESDAY max effort upper

Main work

• Bench press from pins 2inch from chest + 25% chain
  work up to a 1 rep max
• Neutral grip (palms facing inward) Bench press 3x8 max weight

Auxiliary work

• 4x10 ez curl bar skull crusher
  laying on floor, pause weight on floor behind your head then roll back and extend
• 3x10 T bar row
• 4x15 straight arm pull down
• GHD paddling accumulate 3 mins
  https://instagram.com/p/oRQaFWHwvH/?taken-by=lauraphelpssweatt
• Finisher
  4 rounds
  20 DB rollback extensions
  20 H rolls HERE