A.
Every 2 minutes, for 10 minutes:
Bench Press x 2-4 reps @ 20X1
Followed by...
Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ 90% of today's heaviest set
B.
Two sets for max reps of:
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Ring or Stationary Dips
Rest 30 seconds
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
