Strength
Floor Press 7 sets of 3 at 50% of your bench press 1RM
Tempo – Down 2 Count, hold for 1 count, explode up. Max rest between sets is 30 seconds.
Then with the bar only – 50 “skull crushers” – Try to do these unbroken!
WOD
100 Slam Ball (40/20)
100 Pendlay Row (30% of deadlift 1RM)
Partition the work at your discretion.
