Part 1:
4 Sets
30 Seconds Max Rep Bench Press
2:30 Rest
*Choose one weight for all 4 sets. Should be close to the weight you have been repping out for 15 reps over the past few weeks.
Part 2:
For Time:
40/32 Cal Row OR Bike
30 Strict Press (75/55)
30 Sumo Deadlift High Pull (75/55)
30 Overhead Lunges (75/55)