Saturday, January 18, 2024

A1)Tempo bench Press -

w/ a spotter

6 sec lower -

build up to 110% of max effort bench for 1 good negative @ a 6 sec. lower for 2 sets

have 4 warm up sets to this

A2)barbell bent over row.

10 reps x 6 sets

B)Workout.

Teams of 2

"the dirty 600"

300 wall balls

200 cal bike erg

100 DB alternating power snatch 50/35#

break it up how you want