Bench Press 5×1 at 90% 1RM
Finisher:
3 rounds for quality of:
5-10 Pause Ring Push-ups
Weighted Plank Hold, pick load, 1 min
20 Alternating Dumbbell Shoulder Press, pick load
** Pause Ring Push-ups- hold for 3 secs in the bottom and 3 secs at the top of each rep
Alternating Dumbbell Shoulder Press- hold 2 dumbbells in front rack position and alternate pressing dumbbells overhead at a steady tempo