10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets-
Nile Monitor
Freedom (RX'd)
13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (KG conv: 22.5/15 DBs)
