A. Bench press – 3×3@75% (3 second negative on each rep).
B. 3×10 IYT drills with band or rings.
C. 4×500 m row, rest 3 minutes.
A. Bench press – 3×3@75% (3 second negative on each rep).
B. 3×10 IYT drills with band or rings.
C. 4×500 m row, rest 3 minutes.