A) Every 2.5 minutes x 8 sets:

– 2 deadlifts @ 85+%

– 2 bench press @ 85+%

 

B) 3 sets for quality:

– 20 alternating DB weighted step-ups

– 8 weighted or 4 negative pull-ups

– 10-15 DB or BB skullcrushers

– DB 21 gun salute