FLEX FRIDAY! 03/06/20

1) Split Jerk (1rm)

2) Incline BB Press + Dip Holds 

4 Rounds:
8 Incline Barbell Bench Press with 3 second negative, directly into
0:20 isometric hold at the bottom of dip (scale: hold at bottom of pushup)

3) Yates Row aka grow lats grow 

Set 1: 15 reps (warmup weight)
Set 2: 3 x (3 tempo reps (3s up, 3s down) into 3 fast reps) = 18 total reps
Set 3: 12 Heavy reps
Set 4: 12 reps AHAP
Set 5: Death set, use very light weight. 10 reps + 10s hold at top, 9 reps + 9s hold at top.... all the way down to 1 rep + 1s hold. Good luck.