11-27-19 Max effort upper body

Main work 

• Bench 3x1x90%, 2x2x70%, 3x5x55%
• shoulder press 4x3x70% *last round do as many reps as possible 

Auxiliary work 

4 rounds of the following 

• 12 DB lateral raise
• 8 burpees 
• 12 DB seated shoulder press
• 8 burpees 
• 12 Lat pull down
• 8 burpees 
• 12 DB single arm bent over row each side

training notes:

reduce burpee number to 3-5 if needed.