Friday

Bench Press

• 3-3-3-3-3
• New set every 2:00
• Progressive (to a heavyish weight that your able to maintain strict tempo)
• Tempo 3111
• Eccentric (descent): 3 seconds
• Pause (bottom):1 second
• Concentric (ascend): 1 second
• Pause (top): 1 second

Every Minute On the Minute for 15 Minutes:

Minute 1 – 12/9 Calorie Bike

Minute 2 – 10 Dumbbell Bench Press (as heavy as possible)

Minute 3 –  20 Ab Mat Sit-ups

• RX+: 15/12 Calorie Bike

L2 Accessory:

3 Sets

10 Bicep Curls

10 Single Leg Deadlifts