Block 1: 25 mins

Complete the flat bench chest press sets and reps. When done, choose whether you want to do the lifting option or the metcon option.

Block 2: 5 mins

Complete as many step over the bench pushups as you can in the given time. Take a 1:00 rest when the time is done.

Block 3: 16 mins

For this block, follow the given interval times of aerobic exercises as they are written.