Steve - workin' his pull-ups

A1. Bench Press, 3 x 3, rest 120 seconds
A2. Strict Pull-Ups, AMRAP in 1 minute x 3 @ 3030, rest 120 seconds
A3. Dips, AMRAP in 1 minute x 3 @ 3030, rest 120 seconds

Trainer's corner: This is your introduction to tempo training. Pay very close attention and make sure to adhere to the prescribed rest intervals. We'll explain what "3030" means to you, in-person.