3 Rounds of 10 reps
Bandy pull downs
Strength: Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm (20-25Kg/10-17,5Kg) Station 2 – Turkish Get-Ups x 2-3 reps each arm (25-30Kg/17,5-20Kg) Station 3 – Hollow Rocks or Hold x 60 seconds
Workout: Complete as many rounds and reps as possible in 14 minutes of: 40 Double-Unders 20 Single-Arm Dumbbell Push Presses* (55/35 lbs) 10 Strict Pull-Ups
Tempo Back Squat 5 Sets of 2 reps
Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps
Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.