Friday 11-23 Max Effort Upper

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




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