Every 90 seconds, for 12 minutes (8 sets) of:
Dumbbell Bench Press x 6-8 reps
(Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over the final 2-3 sets)
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.