1-15-20 Max Effort upper body

Warm up
3 rounds of:

• 15 plate front raises
• 15 DB lateral raises
• 15 bicep curls
• 20 banded reverse fly

Main work

• Work up to a 1 rep max reverse band bench
  rep scheme 5-5-5-3-3-3-1-1-1
  *if you can't set up bands from the top sub with a max effort floor press or max effort reverse grip
• Push press 5x3 *work up in weight

Auxiliary work

• lat pull down 3x12
• snatch grip row 3x12
• db lateral raise 3x12 *pinkies out
• single arm db floor press 3x12 *each side

end with

• 100 banded reverse flys