12-11-20 COMP PREP Friday upper max effort

Warm up

Modified redo of Wednesday's workout or add in any of the second workouts from the week you may have missed.

2 Rounds, rest as needed but try to keep moving

• 10 push ups
• 10 body weight squats
• 5 burpees
• 20 calf raises
• 20 Russian twist
• 1:00 plank
• 50 butt kickers
• 20 back extension
• 15 ab crunch

Main work

• Bench 2 board press 3x1x90% or more
• Incline bench 5x3x80-85%
• Barbell row 3x6-8 moderate/heavy
• DB single arm bent over row 3x10-12 light/moderate
• Tricep overhead extension 5x10
• Tricep db rollbacks 5x10
• Banded pull overs 5x15-20 HERE

Second workout
to be later in the day or Saturday as a small workout

20 min amrap with little rest of:

• 10 DB push press
• 10 hammer curl
• 10 DB lateral raise
• 20 banded tricep pull downs