Friday, August 16th, 2024
“Pump the Brakes”
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
24/18 Calorie Row
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Optional Accessories
For Quality
3 Supersets
10-12 Ring Push-Ups*
16-20 Dual Kettlebell Alternating Gorilla Row
Rest as needed b/t sets
20×1 Tempo For Both Movements
Feet Elevated Ring Push-Ups if possible to increase the challenge
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension
