Strength
Bench press
Every 2.5 min
Reps of 6,4, 3×3, with 1 sec pause at the chest on 1st rep of each set
*5 total sets, 19 total reps

Workout
4 RFT
15 Floor press
15 Russian twists/per side
15 Ground to overhead

Rx – 45/25# plate

**Working the bench press within a set amount of time, sets, and reps. Notice that the last three sets are all at the same weight.

The workout has you using a plate (the same one/weight) for all three movements. Focus on the press out (full ROM) on the floor press, twisting your whole body for the Russian twists, and getting full extension on the ground to overhead. The same weight plate will be used for all three movements.