Bench Press
10-8-6-4-3 Rep Max
-Rest 1-2 Minutes Between Sets

Then, take 40%-50% of 3RM and perform:

3 Rounds for completion:
Max Reps Close Grip Bench Press (Spotter required)
Max Reps Pendlay Row (95/65) or lower weight.
*Rest 1 Minute between rounds


3 Round Sprint:
25 Calorie Bike
50 Double Unders

-10 Minute time cap