Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Run 1 mile
Post bench press loads and run time to comments.
Scaling:
Most athletes should be able to do this workout as prescribed. Deconditioned athletes can walk or jog a mile.
Beginner Option:
Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Jog 1 mile
VDEO DEMO