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 

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