Thursday September 19th

A. Complete Five sets of:
Bench Press x 2 reps @ 21X1 + 4 reps @ no tempo

Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4 reps with no tempo restriction. A good goal would be to use 75-80% of your 1-RM bench Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

B. Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side – 50/35)
10 Single-Arm Dumbbell Push Press* (right side – 50/35)
20 Toes to Bar

HERD FIT
3RFT
5 DB Push Press
5 DB Push Press
15 Knee Ups