1-6-20 Max Effort upper
Warm up
2 rounds of:
- 15 band pull aparts
- 15 standing banded row
- 15 kb high pull
4 rounds tabata 20/10:
- elevated mtn climber
- sit ups
Main Work
- Bench 3x1x90%, 3x3x80%
(sets)x(reps)x(percentage)
Auxiliary Work
- trap bar rows 4x6 *sub with reg bar if needed
- lat pull down 4x12 *sub with banded lat pull downs if needed
- landmine row 4x12
then 8 rounds tabata 20secs work/ 10 secs rest of:
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