A) Every 4:00 for 12:00 (3 sets):
10 Bench Press
20/15 cal row

-1:00 reset-

B) Every 4:00 for 12:00 (3 sets):
25 Push Ups
15 Box Jumps (30″/24″)

*Choose a challenging load on bench
*Sprint on the row
*Each interval should not take any longer than 2:00