Thursday, 23 January 2025

Strength: Tempo Bench Press 10x3

10 sets

3 Tempo Bench Press (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

- Rest 60-90 seconds between sets

Conditioning:

For time:

13-11-9-7-5

Push Up + Renegade Row (50s/35s)

- 50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row