Tempo Bench Press E3MOM
5 Sets x 3-5 Reps
**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up**
6 Rounds For Time:
12 Barbell Push-Ups
6 Shoulder to Overhead 135/95 RX+ 185/125 MRX 115/75
9 Dips RX+ Ring
300m Row or 0.7km Assault Bike or 300m Run
Core & Chest Development
18 Hip Extensions
18 Barbell Sit-Up to Press
18 Barbell or Banded Good Mornings
18 Band Pull Aparts Across Chest
