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Tempo of Doom

in Fitness, Workout of The Day

Workout of the Day:

A)
For Time: (15 min limit)
Buy In: 20 Strict Hand Stand Push-Ups

4 Rounds:
8 Reps Front Squats from Ground (155/115 wt to get 8-10 UB, scale up if possible)
25 Reps Toes to Bar
Cash Out: 20 Reps Strict HSPU

B)
Bench Press: Tempo (30×1)
5-5-5-5-5
* 30×1 means: 3 sec to reach chest (eccentric part of lift), 0 secs on chest, x or explode and get back to locked arms as fast as you can (concentric portion), 1 sec rest at top (or enough to take a breath but no waiting and resting).