10-30-19 Max Effort upper body

Warm up
2 rounds of:

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

then 4 rounds tabata 20/10 of:

• push ups
• push press
• standing banded rows

Main Work

• Work up to a 1 rep max Push Press
• Push press 4x3x70% of above max

Auxiliary work

• seated DB press 3x12
• lat pull down 3x12
• incline db row 3x12
• db lateral raises 3x12

end with:

• 100 banded shoulder side raises
• 100 banded standing rows