Tempo Bench Press
3211
7 sets of 5 reps, start at 50% 1RM bench and work up as heavy as you can. 3 second descent, 2 second hold on chest, 1 second ascent, 1 second hold at top, each rep.
AMRAP 10
2 Rope Climbs
250m Row
10 Push Ups
Tempo Bench Press
3211
7 sets of 5 reps, start at 50% 1RM bench and work up as heavy as you can. 3 second descent, 2 second hold on chest, 1 second ascent, 1 second hold at top, each rep.
AMRAP 10
2 Rope Climbs
250m Row
10 Push Ups