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Strength: Tempo Bench Press 4×6 at 31X1 tempo, 65-75% of 1RM

Ensure there is no loss of tension on the pause on the bench press. Focus on creating an arch and getting the shoulders locked back. ***Tempo – 3 second negative, 1 second pause, explode up, 1 second pause at top***

Conditioning: Muscular Fatigue – Upper body Ascending AMRAP 10 2 Feet Elevated Ring Row 2 Strict Ring Dip 2 Push Ups 4,4,4 / 6,6,6 / ect

Today is a musclar fatigue day. Focus on form and keeping everything strict. Make sure to go over proper push up technique, as we are getting too lax in not keeping the plank position!