Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult 8th set should be failure or close to it.
-In between each set 10 goblet squats
Rig Bench press 15min - running timer
8x8 .30 sec between each set
3sec decent each rep so.
35:20 3 sets 2 laps
1. BB lunges
2. Sitting bicep curls Iso hold 30/20
3. Pistol squats 35/20
4. DB Alt shoulder press iso hold 50/35
5. Russian twist 30/14