Bench Press 3 reps on the minute for 15 minutes (I used 140 lbs for the first 6 rounds then used 145 lbs for the rest). I REALLY focused on good tight form and SPEED. I concentrated on not bouncing and exploding up from touching my chest.
Good Speed and it felty pretty good... I was SUPER tight last night so warm up also included a 500m row in a little under 1:57.
I then did Tabata pushups immediately followed by tabata situps (anchored)
Tabata Pushups:
20, 20, 18, 18, 17, 17, 16, 14 (last 2 rounds I was crashing and stopping for a second or two. I could have gotten a few more in the earlier rounds but wanted to try to keep close to about 20 for all the rounds.)

Tabata Situps:
20, 18, 18, 18, 18, 18, 18, 18 (last few killed)