4-12-19 max effort upper

  • work up to a heavy bench *no feet, raise legs on bench
  • Incline DB bench 3x15
  • tricep roll backs 3x20
  • barbell rows 3x15
  • 100 banded pull aparts
  • 100 banded abductor

then tabata abs 6 rounds of:

  • rope climb sit ups
  • russian twist

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