Tempo Bench Press E3MOM
5 Sets X 5 Reps @ 50-70%
**3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up**
Sprint Chipper #2
14min AMRAP:
4 Over the Bar Burpees
6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55
8 Barbell Push-ups MRX Push-ups
10 Deadlifts
12 WallBall Sit-Ups 20/14lbs MRX 20/10lbs
Rest 1min after Each Round
Chest & Core Development
2×15 DB/KB Bench
2×15 Evil Wheels
2×15 Dips (ring & bar)
2×15 Banded Push-Ups
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Home WOD
5 Rounds of:
4 Burpees over an object
6 Sumo Deadlift High Pull
8 Push-ups
10 Deadlifts
12 Weighted Sit-ups
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