Every 90 seconds, for 12 min (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 75% 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.


Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (25/15 kgs)
6 Strict Handstand Push-Ups

Post weights and times to comments

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