7-23-19 max effort upper body

• Work up to a 1 rep max using the Swiss bar or axel bar 
• push jerk 5x4
• lat pull down 4x12-15
• incline DB rows 3x15
• Bicep curls 3x15

Then 3 rounds of:

• 40 secs of row
• 40 secs Handstand holds/ pike holds/DB overhead holds *choose the option for you
• 40 secs Box jumps 

rest, then 3 rounds of:

• 40 secs but kickers 
• 40 secs push ups 
• 40 secs jump rope