2-21-20 Max Effort Upper Body

Warm up
3 rounds of:

• 15 banded lateral raises
• 15 banded standing rows
• 15 banded bicep curls

then tabata 4 rounds 20/10 of:

• DB overhead holds
• walk out push up- walk back to standing
• plank hold

Main work

• Bench 3x5x65%, 3x3x75%, 3x2x85%
  *note- if you feel strong today on your set of 85%... take it to 90-95%
  if you don't know your 1rm, take it as it feels.. start at light/medium weight and increase a little each segment.

Auxiliary work

• dips 3x8-10
• incline tricep extensions 3x10-12
• seal rows 3x8-10
• banded overhead tricep extensions 3x20

end with 5 rounds tabata 20 secs work 10 secs rest of:

• bottoms up kb hold
• burpee
• sit up