Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Build over the first three sets to a challenging but manageable weight, leaving two solid reps in the tank. Use 85-90% of that weight for the fourth and fifth sets.
Complete as many rounds as possible in 15 mins of:
Run, 400 m
Competition: Scale reps for pull-ups & Push Ups
Performance: Banded Pull-Ups or Ring Rows Elevated Push-Ups
Fitness: Banded Pull-Ups or Ring Rows Elevated Push-Ups Scale reps if needed