4.22.25 WOD

Bench Press
(Week 1)

5 Sets:
3 Tempo Bench Press @ 50%
6 Ring Rows with a 1-2 sec pause at the top

Rest 60-90 seconds between sets
–
Tempo Bench Press = :03 sec descent each rep with 1 sec pause at bottom

Then…

For Time:
50/40 Cal Row
40 Dumbbell Box Step Ups 50/35-/24/20in
30 HSPU/HR Push up
20 Pull Ups/Chest to Bar
10 Devils Press
20 Pull ups/Chest to Bar
30 HSPU/ HR push ups
40 Dumbbell Box Step Ups 50/35-24/20in
50/40 Cal Row
28min