5-22-19 max effort upper

• work up to a heavy 1 rep pin press *set pins about 4 inches from chest **if you don’t have pins, substitute with a board or rolled up yoga Mat 
• bench 4x6
• Incline rows 3x15
• DB shoulder press 3x15
• bicep curls 3x15

then 3 rounds of 45 secs each movement; 

• Barbell push press
• barbell push up 
• Heavy Duck walk *use pin to load heavy **if you don’t have a pin use a heavy dumbbell