Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
3 rounds:
22/18 Echo Bike
30 Alternating Dumbbell Snatches (50/35)