FRIDAY
FRIDAY
A. Tempo Bench Press (50-60%)
5x5 - Every 2 min
3 second negative/0 second pause/3 second up/0 second pause
B. AMRAP 10
15 HR push-ups
10 (5/5) single arm DB hang clean an jerks (50/35)
5 DB Jump squats (hold DB's in rack position)
C. 4 rounds
25 banded tricep extensions
25 DB curls (same time - 25/15)
15s weighted hollow hold (hold dumbbells or one dumbbell)