Take 20 minutes to establish today’s 1-RM…
Bench Press @ 21X1
Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 V-Ups or Sit Ups