Saturday, January 25, 2024

A1)Tempo bench Press -

w/ a spotter

6 sec lower -

build up to 115% of max effort bench for 1 good negative @ a 6 sec. lower for 2 sets

have 4 warm up sets to this

A2)Rear delt raise.

x20 x 6 sets

B)Workout.

Teams of 2

5 rounds

30 db HPC 50/35# per hand

30 db bench press 50/35#

1K bike erg

adjust weights as you want as a team