Workout of the Day July 9, 2018 By Coach Carlos 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