Pause Bench Press E3MOM
5 sets X 5 reps
(3sec pause in Bottom)
12min AMRAP:
12/9 Dumbbell Push-ups (Right hand on DB)
12 Right Arm Dumbbell Box Step-ups
12/9 Dumbbell Push-ups (Left hand on DB)
12 Left Arm Dumbbell Box Step-ups
12 Wallball Sit-ups 20/14 MRX 20/10lbs
Box Heights = 24/20” MRX 20/18”
Dumbbells = 50/35 RX+ 65-70-75 / 45-50-55 MRX 35/20lbs
Core & Chest Development
25 DB/KB Renegade Rows
25 Band Pull Aparts across Chest
25 Reverse Rower Tucks
25 DB/KB Bench Press
