W4/D2 Tempo Tuesday

Week 4/Day 2: Tempo Tuesday Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. This workout consists of a tempo workout followed by a quick finisher! See exercise descriptions for tempo description! *Pay attention to tempo in each exercise description! Tempo Reminder: The first number denotes the time in seconds to perform the eccentric (muscle lengthening) portion of the exercise. The second number denotes the time to pause and hold the movement between the eccentric and concentric portions of the exercise. The third number denotes the time to perform the concentric (muscle shortening) portion of the exercise. The fourth number denotes the time to pause and hold the movement between the concentric and eccentric portions of the exercise.