A.
Bench Press
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 80-85%
*Set 4: 5 reps @ 70-75%
*Set 5: 5 reps @ 70-75%
*Set 6: 5 reps @ 70-75%
*Set 7: 5 reps @ 70-75%
Rest exactly 2 minutes between sets.
B.
Every 3 minutes, for 15 minutes for times:
21/15 Calorie Assault Bike or Row
15 Double Dumbbell Squats (50/35 lbs)
9 Double Dumbbell Push Press (50/35 lbs)
