Strength
A1 – Tempo Bench Press
– Build to a Heavy 5 with a 3 sec negative and a pause at the chest on the 1st rep. Repeat your heaviest weight 2 more times.
A2 – Rower pulls
3 x 10 strokes as fast as possible
Workout
For time
1000m row
30 Deadlifts (135/95)
15 Box jumps (30/24)
Accessory Work
Strict slow hanging knee raises – 3 x max effort
*Rest as needed between efforts