Strength:

Pause Bench:

3 x 6

Hold for a 2 second pause at the bottom of each rep, focus on maintaining tension during the pause. If last weeks sets went well add 2.5-5lbs.

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Conditioning:

With a partner….

5 Rounds of:

250m Row

15 Dumbbell Push Presses

15 Box Jumps

Each partner must complete 5 Rounds of this workout. Partners will alternate by round until all the work has been completed.