7-16-19 max effort upper body

• work up to a 1 rep max bench  + chains 
• Axel bar Shoulder press 5x3 
• DB incline rows 4x15
• DB bent over rows 4x10-12 each side 
• Kneeling landmine press 4x10-12 each arm 

Then tabata 5 rds of 20/10:

• box jumps 
• kB swings 

*subtitute box jumps with step ups if needed