1-24-20 Max Effort Upper

• 8-10 H rolls *light weight HERE
• 8-10 bird dog single arm scap push up HERE
• 8-10 banded Y's HERE

then, 4 rounds tabata 20/10:
light weight for warm up

• barbell push up
• DB lateral raise
• DB bicep curl

Main Work

• Bench 3x1x90% then 3x3x90% with 2 boards
  *warm up to 90% before starting the 3x1
  (sets)x(reps)x(percentage)
• Incline Bench 4x6

Auxiliary Work

• Incline db row 3x8
• lat pull down wide grip 3x10-12
• db bicep curl 3x10-12

end with 5 rounds of:

• 6 pull ups or ring rows
• 20 banded reverse fly