5-11-19 max effort upper

  • work up to a heavy 1rep (1) board press, then work up to a heavy 1 rep (2) board press.
  • DB pull overs 3x12-15
  • DB bent over rows 3x12-15 each side
  • DB Bicep curls 3x12-15
  • Lat pull downs 3x15-20

Then tabata 6 rounds 30sec work/ 10 secs rest of:

  • rope climb sit up
  • DB push press

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