10 Min warmup to spend time on your chest and shoulders. Warmup up your bench chest presses up to 50-60%

First block is 10 minutes. It is a pure flat bench chest press strength block.

Second Block is about 40 minutes given time, but you can go longer to finish all the movements. First repeat a 1 minute EMOM for 4 or 5 rounds. This will equate to either 16 or 20 minutes. Minute 1 you will run the given distance in your minute and rest whatever time you have remaining. Minute 2 you will do the given amount of pushups and rest the remainder and this will repeat for the 3rd and 4th exercise. Once the 4 exercises are completed, that is one round. You will repeat this for 3 or 4 more rounds.

When done, the last three exercises will be there for time and done as an AMRAP to get as many rounds as possible.