Every 90 seconds x 4 sets (36mins)
1: 5-7 Close Grip Bench @ 30x1 Tempo
2: 12-15 Deficit Hand Release Push Ups
3: 45 seconds @ 90% Aerobic Pace
4: 12-15 Supinated Body Rows @ 30x1 Tempo
5: 20 DB Renegade Rows (10 each arm) NO Push up on these
6: 45 seconds @ 90% Aerobic Pace

Keep the effort High but relatively repeatable each round!

*For the bench weight use 40-50% of your best
POWER CLEAN.
We tested the power clean & close grip bench
back in November 11/13. The goal is for both
those lifts to be equal.  Thats why we are going
based off that percentage.