A. Every 3m for 18m (6 Sets):
Bench Press
– Set 1 – 3 @ 80%
– Set 2 – 2 @ 85%
– Set 3 – 1 @ 90%
– Set 4 – 1 @ 93-95%
– Set 5 – 1 @ 97-99%
– Set 6 – 1 @ 102%+
B. 4 Rounds for Max Reps:
– 60s Row for Calories
– Rest 15s
– 60s Push-Ups
– Rest 15s
– 60s Strict Chin-Ups
– Rest 90s
