12-20-19 Max Effort upper body

Warm up
4 rounds of tabata 20/10 of:

• low lateral box jumps
• plank walk outs
• db bench press

then, 2 rounds of:

• 15 band pull aparts
• 15 tricep pull downs
• 15 banded rows

Main work

• work up to a 1 rep max 2 board press
• board press 4x6x60%

Auxiliary work
complete 5 rounds of:

• 10 db tricep skull crusher
• 10 db neutral grip bench press
• 10 rear delt fly
• 10 plate front raises

*on the 5th round complete as many reps as possible