Wednesday 2019.06.12

5 superset of:
A1. Bench press, 5 reps with a 21X1 tempo* (moderate to heavy load)
A2. Ring row static hold, 30 seconds
* 2-second descent; 1-second pause at the bottom; explosive ascent; 1-second pause at the top

Every minute on the minute for 12 minutes:
Minute 1 – hand-release push-ups, 40 seconds
Minute 2 – hollow body hold, 40 seconds
Minute 3 – battle rope, 40 seconds