5-4-19 max effort upper body

• Work up to a 1 rep max wide grip bench 
• Bench 4x6 *wide grip 
• Db shoulder press 3x15
• landmine rows 3x15
• banded lat pull downs 3x15 (each arm)

then 6 rounds of tabata:

• barbell push ups 
• V crunch 
• Barbell clean & press *light to moderate weight