Start off today with 3 bench press every 30 seconds for 6 minutes. Use a weight that’s about 45% -50% of your 1 reps max.
Rest 5-10 minutes and then perform the following:
“Death by dumbbells”
With a running clock, perform 1 dumbbell ground to overhead with two 30# dumbbells (any way you prefer) for the first minute. Perform 2 reps on the second minute and so on adding one rep each minute until you cannot complete the work within the minute. Women’s weight is two 15# dumbbells.
*if you are feeling bold, rest 2 minutes and reverse the format starting at the last minute you completed and subtracting one rep each minute.