11-16-18 max effort upper body

  • Bench 70%x5, 75%x3, 80%xamrap *wide grip 
  • bench 4x6-8 close grip 
  • chest supported rows 4x15
  • Bicep curls 4x15
  • bottoms up KB holds 4x20secs

then 6 rounds of tabata 20/10

  • Hang power cleans 
  • Db Push presses 
  • Sit ups 


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