Bench Press (4-4-4-4-4)
No prescribed tempo! Spend the first 5 mins. warming up to ~65-70%. Then use the remaining time to complete 5 solid work sets, building to find today’s heavy set of 4. Should have about 2-3 mins. rest between sets.
As many meters as possible in 15 minutes:
100m, 200m, 300m…. Row
One person rows 100m, then other person rows 100m (must use same machine!). Then first person rows 200m, followed by other partner rowing 200m. Continue this pattern, adding 100m each time, until the 15 minutes are up. Monitor should keep running throughout. Score is total meters rowed as a team.