A)
12 Dual Dumbbell Bench Press, pick load
Every 2 mins for 8 mins.

B )
Every 1:30 for 9 sets, alternating between:
Set 1: Run, 200 m
Set 2: 20/15 Bike Calories
Set 3: 20/15 Row Calories

C)
3 rounds for quality of:
Lying Windshield Wiper, 30 secs
Rest 10 secs
Arch Rock, 30 secs
Rest 10 secs
Bottom Squat Hold, 30 secs
Rest 10 secs