11-9-18 max effort upper body

  • Work up to a 3 rep max bench press 
  • tricep presses 4x10-12
  • single arm db rows 4x10-12
  • bicel curls 4x12
  • banded rows 4x20

then tabata 6-8rds 20/10

  • Lateral box jumps 
  • Db push press 
  • cross crawl ab crunch 

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