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

12 min AMRAP
Performance
8 Strict Ring Dips
16 Hand Release Push Ups
6 Pistols alternating sides

Fitness
8 Dips, banded / jumping
8 Negative push ups
12 Squats

THROWBACK THURSDAY

6 Years ago MaD meets Annie T.