A.
Bench Press with Straight Bar @40% + 25% Hanging Chains – 9×3 (3 sets wide, 3 sets middle, 3 sets close)
Top Set Bench Press
Ring Push-ups or Push-Ups 3 sets max reps
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
