A.
Every 2 minutes, for 10 minutes of:
Bench Press
Set 1 - 5 reps @ 70-75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%
Rest 2 minutes, and then...
Every 3 minutes, for 6 minutes:
Bench Press
Set 6 - 1 rep @ 95%
Set 7 - 1 rep @ 101+%
B.
Three rounds for time of:
500/450 Meter Row
20 Burpees Over the ERG
400 Meter Run
