“Shock Method” 
3 sets: 
6 Bench Press (Heavy) 
12 Push-ups 
25 Bench Dumbbell Fly (light) 
-Rest 2:00 between sets- 
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

BISON
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press 
V-Ups 
-rest 1:00-
5:00 AMRAP 
5-10-15. . . 
Ring Rows (Or Bodyweight Bar Rows) 
V-Ups 
-rest 1:00- 
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press 
Ring Rows (Or Bodyweight Bar Rows) 

RX+ (50/35)
RX: (35/25)
FX (Sit Ups, light dumbbell)