5:30 am & 8:30 am classes ONLY!
6:30 PM - IT'S PARTY TIME!
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
This bench press should be HEAVY. I would rather you fail the sixth rep than have the ability to complete a seventh if your life depended on it.
Teams of 2
10 Wallballs 30/20
10 cal row
Sc: 20/14 or less; assisted pull-ups or ring rows