Warm up:
3 sets, each set unbroken:
30 mountain climbers + 30 shoulder taps + 60s plank + 5 tempo push ups
Rest as needed between sets
Then: 10 each of band pull aparts, palms up + band pull aparts, palms down + 10 banded push ups
Complete 10 barbell bench press reps at a 3111 tempo
Strength: Take 20 minutes to build to a 2-RM Bench Press
Workout: Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Row 10 Renegade Rows (55/35 lbs) 20 V-Ups
*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right