Work up to a heavy weight in TGU's - both arms

3 rounds of max reps on bench press, at 65% of your 1RM. (#60, did 10,12,10)

For reps:
2 minute row - for calories (35)
2 minute DU's - did 181 singles (90)
2 minute situps - 50
2 minute shoot thrus - 5

3x200m run