Speed Bench Press Workout
WOD:
Speed, Banded Bench Press (red band used ... a fairly thin band at our box)
12 rounds, 2 reps per round
80 LBs, 80, LBs, 80 LBs, 70 LBs (x9)
Post Bench-Press (not for time; rather, for working muscles related to the bench press):
70 Reverse Hyperextensions (20 LBs on the machine)
100 Triangle/Diamond Push Ups
100 Hip/Back Extensions
200 Single Jump Ropes
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