8-11-12 Max Effort upper body

Main work

• Work up to a 1 rep max "Reverse Band" Bench

Auxiliary work

• DB incline bench 5x12
• DB tricep roll back 3x20
• Wide grip lat pull down 5x12
• Banded tricep pulldown 1x150
  *don't break these up in rounds, shake it off when you need, but keep suffering through them.

then,
4 rounds of:

• 40 sit ups
• 30 sec plank hold
• 60 jump rope

*keep rest very short between rounds

2nd workout
Rest up and go for another round- keep it at 20mins or less

• hammer curls 5x12
• DB lateral side raises 5x12
• banded tricep pull downs 1x150