SWOD – 1-10-1-20-1-30 Bench Press
Perform near max on your one rep. Then shed a little weight and perform 10 reps. Complete this until you are done with the 30 repetitions. Take as much time as needed between your sets.
Then, “Tabata This”
Weighted Step Ups
“Tabata” is 20 seconds of work and 10 seconds of rest for 8 rounds.