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