Keep a strict 3 second eccentric (negative) on the close grip bench today. Take roughly 30 seconds before hitting the banded pull downs and about 90 seconds after the pull downs before you hit your second set of bench.

Challenge yourself on the depth push-ups. Be explosive.

Get ready to sweat a little bit during the engine builder. It’s more challenging than it looks. Set a good pace and try to stick to it.

By Brian T

Hey guys, I'm Brian. I've been in the military around 11 years at this point in 11 and 18 series jobs. I started Modern Athlete Strength Solutions not just to give it the cool nickname of MASS, but to provide free strength and conditioning training to those that want to cut through the BS, not pay $100 for a generic program, and develop their athleticism through qualified S&C coaches. I am also the Executive Director at Operation RSF, a 501c3 non-profit that provides education and community initiatives on how fitness benefits mental health.

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