5 Rounds:
1 Minute Row
1 Minute Medicine Ball Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest


Bench Press 5×5
*3 Seconds Negative + 1 Second pause at chest

Chain of Power
“The mistake is believing bench press is a simple chest exercise. Really, it’s a move that requires full body control to maximize weight moved.
-After controlling the bar down to your chest by drawing your shoulder blades in, start to create a Chain of power that starts with your feet on the floor. Travels through your legs, butt on the bench, shoulders and head as well.
-ALL those points of contact PUSH DOWN as you press the bar back up.”