10-12-18 upper body max effort

  • Work up to 70% then 4x3 *on last set do as many reps as possible 
  • Shoulder press 4x8
  • rear dealt fly 4x12-15
  • Front shoulder raises 4x12-15

then tabata: 

  • pushups 
  • kettlebell swings 
  • sit ups 


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