Thursday July 25th

A. Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest as Need between sets

B. Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 50/35)
10 Single-Arm Dumbbell Push Press* (right side – 50/35)
15 Ring Dips

HERD FIT
3 RFT
200m Run
10 Push Press (barbell only)
10 Dips