Train

“Cold Turkey”

4 Rounds For Quality:

8 Close Grip Bench Press (building)
1 Min Rest
400m Run (or 1200/1000m Bike)
1 Min Rest
500/450m Row
1 Min Rest

Stimulus

Start at 50% of your 1RM bench and do 8 reps per round, building to a challenging weight. Each run/bike/row will take roughly 2 mins, with rest each round will take approximately 8 minutes