1) Bench Press
4 x 5 with a 5 second negative
-try to increase 5-10# from last week
Accumulate:
40 seated Hammer Curls (per arm)
50 Bent over scapular retractions with a 1 second pause at the top
2) 2 Rounds for reps:
1:30 minute at each station
Push-ups
Cal Bike
Abmat Sit-ups
Renegade Rows (35s/20s)
DB Hang Cleans (35s/20s)
No rest between rounds
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