Start off with 3 bench press every 30 seconds for 8 minutes. Use approximately 50% of your 1 rep max.
Rest 5-10 minutes and then perform 10 rounds for time of the following:
5 push ups
10 pull ups
If you have a weight vest or body armor, wear it.
* This is a modified version of the CrossFit workout, “Cindy”.
Good luck and post results to comments!!