Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set


Against a 90-second clock…
15/10 Calories of Assault Bike (or 200 Meter Run)
Max Reps of Jumping Lunges
Rest 90 seconds, and repeat for three (3) sets. Note number of jumping lunges completed in each of the three sets, then sum them for a total score.