A.
Every 2 minutes, for 10 minutes of:
Bench Press
Set 1 - 3 reps @ 70%
Set 2 - 2 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 1 rep @ 85%
Set 5 - 1 rep @ 90%
Rest 2 minutes, and then...
Every 3 minutes, for 9 minutes:
Bench Press
Set 6 - 1 rep @ 95%
Set 7 - 1 rep @ 101%
Set 8 - 1 rep @ 101+%
B.
"Desire"
For max reps:
5 Minutes of Burpee Box Jump-Overs (24"/20")
EZ BURN
Four sets of:
20/15 Calorie Assault Bike
21 Wall Ball Shots
12 DB/KB Deadlifts (50-70/35-50 lbs)
Rest 60 seconds
