Every 90 seconds, for 12 mins (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.


Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (15kg/25kg)
15 Toes to Bar
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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