Every 90 seconds, for 15 minutes (10 sets) of:
Bench Press x 3 reps @ 20X0
Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.
Five rounds for time of:
15 Push Presses (95/65 lbs)