8-17-20 Max Effort Upper body

Main work

• Work up to a 1 rep max floor press

Auxiliary work

5 rounds with little rest of:

• 8 DB shoulder press
• 12 incline DB row

5 rounds with little rest of:

• 6-8 JM presses- heavy
• 10 hammer curls

then,

• 100 banded facepulls
• 100 banded standing rows or banded seated chest supported rows
• 100 banded seated lat pull downs