WOD:

1) 20 minute EMOTM:

Odd – 3 Bench Press

Even – 20-40 second Hollow Hold

Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. For the Hollow Hold pick a time that you can maintain for all 10 sets.

2) 12 minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

Extra Work:

3) Front Rack Hold: 5 x :30/:30

Heavy as possible. If you’re Front Squatting over your body weight than you goal should be to use your Max Front Squat, if you’re not Front Squatting your bodyweight than your goal is to do these at your bodyweight.

4) Pausing Single Arm Dumbbell Row: 5 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Pause at the chest for 3 seconds on each rep.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE