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 Dumbbell Push-ups (Right hand on DB)
12 Dumbbell Snatch (Right arm)
9 Right Arm Dumbbell Box Step-ups
9 Dumbbell Push-ups (Left hand on DB)
12 Dumbbell Snatch (Left arm)
9 Left Arm Dumbbell Box Step-ups
18 Toes to Bar
BoxHeights = 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)
2×24 Band Pull Aparts (across chest)
