12-02-19 Monday Max Effort Upper Body

Warm up
complete 5 rounds tabata 20 secs work/10 secs rest of:

• walk out push up
• russian twist *weight optional

then, 2 rounds of:

• 20 db shoulder press *light
• 20 db lateral raises *light
• 20 banded rows

Main Work

• Work up to a heavy 1 rep Bench from pins about 4 inch from chest. Rep scheme 5-5-5-3-3-3-1-1-1.. be sure to get 3 heavy lifts in that are not failures
• 4x3 1 board press *work up in weight

Auxiliary Work
complete 4 rounds of:

• 12 landmine row
• 20 lateral box jumps
• 12 lunge to dumbbell twist (6 each side * video will be posted in the am)
• 8 burpees
• 12 lat pull downs
• 20 lateral box jumps