Tempo Bench Press E3MOM
5 Sets x 3-5 Reps
**3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up**
6 Rounds For Time:
6 Bar Facing Burpees
3 Hang Clean & Shoulder to Overhead
12 Barbell Push-Ups MRX Push-Ups
300m Run/Row or 0.8km Assault Bike
BB Load= 155/105 RX+205/135 MRX115/75
Core & Chest Development
18 Barbell Good Mornings
18 Barbell Sit-Up to Press
18 Banded Good Mornings
18 Band Pull Aparts Across Chest
A pack of wolves coming right at ya! I wouldn’t mess with none of those studs. Too many good people in this picture to name. Glad they all call CFHSV their home. Keep it up good looking people!
I see ya’ Craig!
A. Complete
B. 5+9 RX
C. Complete
5×80 across
5+9 row, scaled to 85lbs
A: 135-165-185-185-185, 5 reps each set
B: 5+21 at MRX scale, run
C: complete
225×3 across
13:28 rx row
165-175-185-195-205 (5 standard reps, nursing a bum right elbow)
17:25 rx+ (row)
135 across
16:20 Rx
17:22@155 run
14:41 bike, scaled to 95#
16:51 rx+
63m into last row at cap, finished in 19:02 RX+
A: 175(4)x5
B: 14:57, RX @155# w/ Bike