1a) Barbell Push Press w/(3-0-X-0) tempo - 3 x 6

1b) Single Arm Ring/TRX Row w/(2-0-X-0) tempo - 3 x 10/arm

• Go straight from Push Press into Single Arm Ring/TRX Rows and then REST 2-3 minutes and repeat for 3 total sets.

• The limiting factor today will be the 3 second lowering phase each rep on the Push Press. This will result in lighter weights needing to be used than what you would normally use for a set of 6 reps. Emphasize maintaining the 3 second lowering phase each rep today more than the amount of weight you use. Also, do not rest the bar in the front rack b/t reps. As soon as you finish the 3 second lowering phase and the bar hits your shoulders, go immediately into the next repetition.