8-27-19 max effort upper

• Work up to a 1 rep max bench + 25% chains 
• 1 amrap at 70% of heaviest weight 

auxiliary work

• Barbell rows 3x12-15
• Incline rows 3x12-15
• Banded standing rows 3x20

shoulder complex

• seated DB shoulder press 3x15
• seated DB slow lower press 3x4-6 *lower to count of 3 
• banded lateral raises 3x20 each side 

Booty BOOTCAMP 

3 rounds of: 

• 14 hip thrusters w/3 sec hold
• 12 fire hydrants 
• 12 diagonal leg raises
• 12 curtsy lunge to pulses