20:00 minute EMOM
Min 1: 5 Tempo Bench Press
Min 2: 50ft KB Front Squat Rack Walking Lunges
Min 3: 10 Dual KB Bent Over Row
Min 4: Rest
*The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets of 5 reps.
Bench Press should start @ 60-65% of 1RM Bench Press and increase to a 5RM for the day.*