A.
Every 90 seconds, for 12 minutes:
Bench Press x 3 reps @ 21X1
Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion - from your chest to full lockout. You want to make that phase as quick and explosive as possible.
B.
Five rounds for time of:
30 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar
