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%

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:

  • vertical crunches here
  • weighted windmills here

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