12-30-19 max effort upper

warm up

2 rounds of

• 12 banded shoulder side raises
• 20 banded bicep curls 
• 10  banded shoulder press

then 2 rounds of:

• 20 DB bench press *light weight for warm up
• 20 DB double bent over rows 
• 20 DB clean & press 

main work 

• work up to a 1 rep max bench press from pins 2in from chest 
• pin presses 4x6x60%*last set do an amrap

auxiliary work

• barbell rows 3x12
• lat pull downs 3x12
• DB single arm bent over row 3x12
• bicep curls 3x20 
• burpees 1x100

training notes:

pin presses- if you don’t have access to safety racks or pins sub with floor presses

burpees: you can break the 100 in any way you like to accumulate 100