Rep scheme for each movement is 12-10-8 and tempo for each movement is 30×0 (3 sec down, then explode up)
*Tempo Bench Press (start at 65-70% of 1RM then climb in weight at your discretion)
*Superset with banded pull-aparts (no particular tempo)
*Superset with ring dips
Rest a few minutes, then do the next set of movements in the same fashion as above.
*Strict DB Press (3 seconds down, then explode)
*Superset with side lateral raise (same tempo)
*Barbell Curls (same tempo)
“Death by 10m” with a twist
Min 1: 1 Burpee, 10m run
Min 2: 2 Burpees, 10m run x2
Min 3: 3 Burpees, 10m run x3
Min 4: 4 Burpees, 10m run x4
So on, so forth until you can no longer complete a set within the minute. Score is total rounds & reps.