A. Four cycles: Bench Press 6-8 reps Strict + Kipping Pull-ups Russian Twists 20 reps *rest 60 sec. between exercises. *for the pull-ups, work to about 75% of your max with strict reps and then work until failure with kipping pull-ups. Stay on the bar as you transition. B. Three rounds: 60 sec. weighted plank. 60 sec. rest.