Every 90 seconds, for 12 minutes (8 sets):


Bench Press x 2 reps @ [2-1-1]


**Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion .



Complete as many rounds and reps as possible in 14 minutes of:


40 Double-Unders

20 Single-Arm Dumbbell Push Presses* (50/35 lbs)

10 Strict Pull-Ups


*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.