Tempo Bench Press E3MOM
5 Sets x 3-5 Reps
**3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up**
6 Rounds For Time:
6 Bar Facing Burpees
3 Hang Clean & Shoulder to Overhead
12 Barbell Push-Ups MRX Push-Ups
300m Run/Row or 0.8km Assault Bike
BB Load= 155/105 RX+205/135 MRX115/75
Core & Chest Development
18 Barbell Good Mornings
18 Barbell Sit-Up to Press
18 Banded Good Mornings
18 Band Pull Aparts Across Chest
