Every 3 minutes for 15 minutes do
- 4-6 x Bench Press
- 10 x Weighted Situps @ 8kg
Then do AMRAP in 15 minutes of
- 5 x Handstand Pushups
- 10 x Strict Pullups
- 15 x Air Squats
Results: For the bench press die 115/135/155/185/195lb. For the AMRAP 5 rounds plus 9 reps.