Superset: Alt btw the following
Bench Press 5×5 at 60% 1RM
Strict Pull Up 5×3-5 (or challenging ring row) can be bodyweight or loaded
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
10 Dumbbell Shoulder-to-Overheads
10 Toes-to-something
10 Assault Bike Calories