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