Every 90 seconds, for 12 min (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 75% 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.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (25/15 kgs)
6 Strict Handstand Push-Ups
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