Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes
The Mole
Freedom (RX'd)
100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30 Push Ups 300m Run 20 Handstand Push Ups 200m Run 10 Strict Handstand Push Ups 100m Run
