6.20.24 WOD

Row :20
10 Empty bar bench
10 Band pull aparts
X3

Them..

Close grip Bench press (Week 1 of 4)
3 x 12-15 (:03 Negative)
Every 1:40 x 3

Grip the bar so that you are right up against the smooth portion of the bar, but no fingers should be on the smooth. Control the negative, take a quick pause on the chest,

Then…

28:00 EMOM (4 Rounds total)

1) :40 Max Cal Row
2) :40 Wall Sit
3) :40 DB Box Step Ups with light DBs
4) :40 Max Cal Bike
5) :40 Max Flutter kicks.
6) :40 Max DB Curl to Press
7) Rest