A.
Every 90 seconds, for 15 minutes (10 sets) of:
Bench Press x 3 reps @ 20X0
Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.


A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells


B.
Five rounds for time of:
30 Double-Unders
15 Push Presses (95/65 lbs)
15 Push-Ups


-Modify 
B.
Five rounds for time of:
12/9 Calories of Assault Bike
12 Dumbbell Push Presses
12 Push-Ups