5 Sets of 3 reps:
Bench Press with 10 sec Iso-Hold on the top or each rep. Each set should have three 10 second holds.

*If you’re an Rx+ kinda person, 3 second negative + 10 second iso-hold for each rep.


Row Test
For Time:
2,000 Meter Row

*Sell your soul on that rower. 😉

After Party

Russian Twists
Plank Shoulder Touches