12-11-19 Max Effort Upper Body

Warm up
4 rounds of:

• 10 band pull aparts
• 10 band tornados (5 each direction)
• 10 banded bicep curls
• 10 band pull downs

Main work

• Work up to a 1 rep max Bench with no leg drive *elevate feet onto another bench or box

Auxiliary work

complete 1 round of:

• 50 alternating DB snatched *each time you break do 30 sec plank hold

then complete 4 rounds of the following

• 8 pull ups *sub with 10 ring rows
• 10 push ups
• 10 box dips

end with 1 round of:

• 50 alternating DB snatches *each time you break do 30 sec plank hold