8-27-19 max effort upper

Main work 
  • 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 


3 rounds of: 

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


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