Every 90 seconds, for 15 minutes (10 sets):
Bench Press x 3 reps @ 65-70% of 1-RM Bench Press
The goal is to move the barbell as quickly as possible from your chest to full elbow extension.
Complete as many rounds and reps as possible in 15 minutes of:
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups