Warm-up

Strength:

The tempos are the focus today. Don’t cheat the movements and the ranges because you want to lift more weight. Stick to the prescribed tempos and focus on quality. The 2sec hold at the bottom on the bench is an active hold with the bar in full contact with the body.

5 sets  

1a) Tempo Bench Press x 4 reps @32X1

1b) Single Arm Dumbbell Row x 6 reps @2111

Conditioning:

1000/800m Row

40 Toes to Bar

40 Sumo Deadlift High Pull 95/65

40 Ball Slam Sit-ups

40 Ball Slams 25/15