Friday 11-23 Max Effort Upper

Warm up:

• reverse hyper for back
• triceps
• abs

Strength work:

1) ME Board Press (use 1 board)

2) 3 rounds of:

• max effort reps wide grip bench *light weight- squeeze scaps together to "break the bar"
• 12-15 barbell rows
• 8 arnold press

3) 6 rounds: 30 secs/10 secs

• sprint : forward, side, backwards
• weighted sit ups
• tricep pull downs
• bicep curls