Strength
A1 – Bench press
– 5 x 3 – first rep tempo @ 32×1, the other 2 reps at normal pace
*3 seconds down, 2 sec hold at the chest, press up FAST.. then 2 normal paced reps.
A2 – Single Arm Supinating Bent Over Row
– 3 x 8/arm
Workout
4 RFT
15 DB Deadlift (50/35)
20 DB Suitcase lunge (50/35) *total reps, alternating the direction you step each round*
200m run