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 

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