CrossFit Inventive – Bullet Proof
Warm-up (No Measure)
5 strict push ups
10 sec chin over bar holds
30 sec rest.
Dumbbell Flat Bench Press (4 sets 8 reps Tempo 13X1)
Bent Over Row (4 sets 8 reps)
With 2 second pause at the sternum.
This should be moderate weight so its kept strict. No kipping though the lower back. The bar needs to touch your sternum.