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 

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