Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Rest as needed then,
Concept2 Row, 100 Meter Sprint (Complete 5 Rounds – Rest as needed between sprints)
Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions.