4-16-19 volume upper

  • Strict press 5x3 
  • single arm bent over rows 3x15 (each side)
  • bicep curls 3x15
  • straight arm lat pull downs 3x15
  • Incline rear delt fly 3x15

then 5 rounds of:

  • 6 db burpee to 3 db over head presses 
  • 8 box jumps 
  • 10 hanging knees to elbow 

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