-Bench Press- 45x10, 95x5, 135x5, 185x5, 215x3,2,1
-Dips- 3x4 @70# (5:00/rest)
-Single-Arm Incline DB Press- 2x10 (each side) @70# (3:00/rest)
-Bench Press Isometric Hold + 12x Plyo Pushup on Med. Ball (alt.), x3 sets- 10sec. @265, 10sec. @285, 10sec. @315 (3:00/rest)
-5 rds. of-
8x Ring Pushup
16x Double'Under
8x GHD Situp
Time - 5:09
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