Workout of the Day

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

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

B.
Every 6 minutes, for 24 minutes (4 sets):
Row 500/400 Meters
20 Alternating Single-Arm Dumbbell Snatches (50/25 lbs)
30/20 Push-Ups