Bench press + Plyo push ups
6 x every 3 min
3 + 6

Goal & Intensity
- Build maximal pressing strength and explosive power by combining heavy bench press with fast bodyweight push work.
-The goal is to transfer raw strength into speed and control.
-The first part develops pure upper-body force, while the plyo push-ups teach you to express that strength quickly.
-Go heavy on the bench but make sure each plyo push-up still explodes off the floor with full intent.
-Quality beats quantity.
RPE: 8 → heavy, controlled effort; last rep should feel tough but snappy.
Why: This pairing develops strength, speed, and neural coordination — the kind of power that carries over to jerks, kipping, and any upper-body press movement.