02/13/2025

STRENGTH - TEMPO BENCH PRESS 8X2

Actions

Bench Press

70% - 80% of 1 Rep Max -

8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-

FREEDOM (RX'D) - BISON

5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups

-rest 1:00-

5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups

-rest 1:00-

5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows (Or Bodyweight Bar Rows)
(KG conv: 22.5/15 DBs)

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