Bench Press, Pushups and Pullups then some Tabatas

5 rounds of

• 2 x Bench Press @ 85% of 1RM
• 5 x Knees to Bar

Then in as few sets as possible, rest no more than 10-15 seconds each break

• 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

• 20 x Strict Pullups

Then 4, 8 x 20 second work/10 second rest Tabatas. Complete all 8 rounds of the Tabata before moving to the next movement, rest 1 minute between rounds

• Sandbag Ground to Overhead @ 20kg
• Bike for Distance
• Sandbag Thrusters
• Bike for Distance

Results: Used 86kg for the Bench Press. Pushups 30-10-10 in 1:54. Pullups 10-3-3-2-2 in 2:34. Tabatas…65-1.75km-65-1.5km. Bike distances are not very accurate…. kept very slowly peddling during the breaks.