Every 1 min for 12 mins, alternating between:
Odd: 3 Legless Rope Climbs
Even: 6 Bench Press (70-75% of 1RM)

Full on upper body pump session with a bit of cardio mixed in. The rope climb should be challenging and may take up most of the min. Work to keep your pulls short and choppy if you’re doing them legless. Swap out to using your legs only as a last resort. The bench has some listed percentages but the stimulus should be one that allows you to get a set of 6 while you are fresh. You may have to break these sets up in the later rounds depending on your pressing strength.

Optional Accessory
2-3 Rounds
50′ Waiters Walk (right)
:30 sec Plank
:30 sec Hold at Bottom of Goblet Squat (light)
50′ Waiters Walk (left)
:30 sec Plank
Notes: Rest :90 sec between each round.

Post Work:
Single Arm Pec Stretch
:90sec ea. Side
Foam Roll Lats
1-2min ea.