TEMPO BENCH PRESS

8 sets 
2 Tempo Bench Press (70-80%) 
Tempo = 3 sec down/no pause/1 sec up/no pause (3010) 
-rest 60-90 seconds between sets-

BISON
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press
V-Ups 
-rest 1:00-
5:00 AMRAP 
5-10-15. . . 
Ring Rows (Or Bodyweight Bar Rows) 
V-Ups 
-rest 1:00- 
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press
Ring Rows (Or Bodyweight Bar Rows) 

RX+ (50/35)

RX: (35/25)

FX (Sit Ups, light dumbbell)