5 minute jog (9 min mile pace)
15 minutes incline tread/run (incline at 12.0 pace 3.0, run at 0.0 incline, pace at 8.0: 7:30 mile)
10 minutes stepmill intervals

HBBS @ 85% 3x3
warm up 95-115, working 185-185-185

Bench Press @ 70% 3x5
warm up 65-95, working 110-110-110

Dips (accumulate 20)

Seated Close Grip Low Row
1x15 1x10 1x5 (120 sec rest)
1x5 1x10 1x15

Reverse Hypers 4x10