Part 1:
20 mins
Bench Press
4 x 5

Part 2:
CFO Benchmark PT Test
For Time:
2 mins max pull-ups
Rest 2 mins
2 mins max push-ups
Rest 2 mins
2 mins max sit-ups
Rest 5 mins
Run 1 mile
*Each movement will be scored
*You may rest during the work periods as needed