Lower the bar down to your chest, lift it up 1-2" above your chest and hold it there. During the hold, focus on keeping the back tight and shoulders back, along with thinking about pressing yourself through the bench. After a 2-second hold, lift the weight using as much force/speed as possible.
B. "Deck of Cards"
Hearts: Kettlebell Swings (53/35)
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
Pec Smash x 2:00 each
Hurdler Stretch x 2:00 each leg
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