LIFT

Pause Bench Press 4 x 4 – 1 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

Performance
12 Minute AMRAP
5 Over Head Squats 50/30kg
10 Knees 2 Elbows
30 DU

Fitness
5 OHS 20/15kg
10 Sit Ups
60 Singles

THROWBACK THURSDAY

Jenn from CF Mana benching at the original BaD As in May 2010