Pause Bench Press E3MOM
5 sets X 5 reps
(3sec Down, 2sec pause in Bottom, 1sec Up)
20min AMRAP:
20 Wallball Shots 20/14 to 10/9’ RX+20/14 to 11/10’
20 WallBall Sit-ups 20/14lbs MRX 20/10lbs
20 Calorie Row/Bike or 400m Run
20 Push-ups RX+ Feet on Wallball
20 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12
Core & Chest Development
20 Dumbbell Bench Press
10 Skin the Cats
20 Band Pull-Aparts
10 Skin the Cats
20 WallBall Leg Lifts
