Wednesday, January 23rd, 2019

Strength

Bench Press
4 Sets x 6 Reps @ 60% of 1 Rep Max
*Keep a tempo of 2 Seconds Eccentric with a 1 Second Pause on the chest.

Conditioning

EMOM 16:
Min 1: 8-10 Dumbbell Bench Press
Min 2: 20-25 Wall Balls
Min 3: 15-20 Calorie Row/Bike
Min 4: Rest

Dan Shrum