Tempo Bench Press E3MOM
5 Sets x 3-6 Reps @ 50-75%
**3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset**
12min AMRAP:
9/6 Dumbbell Push-ups (Right hand on Dumbbell)
12 Dumbbell Snatch (Right arm)
9 Right Arm Dumbbell Box Step-ups
9/6 Dumbbell Push-ups (Left hand on Dumbbell)
12 Dumbbell Snatch (Left arm)
9 Left Arm Dumbbell Box Step-ups
18 Toes to Bar
Box Heights = 24/20” RX+30/24” MRX 20/18”
Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs
Chest & Core Development
2×12 Dumbbell/Kettlebell Bench
2×12 Reverse Rower Tucks
2×12 Dips (ring & bar)
2×12 Band Pull Aparts (across chest)
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Open Prep Open Gym!
Saturday, December 17th @ 11AM
Please sign up on MBO to reserve your spot!
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