10-25-19 max effort upper body

Warm up
2 rounds of:

• mini band shoulder mobility- spread aparts, 1oclock, 3 oclock 5 oclocks
• scorpion shoulder stretch

then 5 rounds tabata 20/10 of:

• push ups
• pushpress
• standing banded rows

Main work

• Work up to a 3 rep max 2 board press
• bench 3x10 *take 3 rounds to work up to your heaviest set of 10 - any grip you prefer

Auxiliary work

• barbell rows 3x10-12
• standing rows 3x30
• bicep curls 3x15
• banded reverse fly 3x30