10 minute run (1.34 mi)
10 minute recumbent bike (2.92 mi)
2 x 20 Goblet Squat @ 50#
Pull-up Ladder 1 - 6 (1, 2, 3, 2, 2, 3)
Hyperextensions 6 x 6
2 x 10 @ 135# Bench Press
2 x 10 @ 95# Lateral Pull Downs
~200# Bench Press x 10(225# x9, 215 x 2, 200# x 6, 175 x 6, 6)
~115# Lateral Pull Downs x 10 (8 x 5)
~50# Goblet Squat x 15 or Front Squat @ 135# x 10
30 sec rest
5 Rounds
KTE x 5 - 10 (whatever you can do, I did 4 apiece)
Machine or Dumbbell Flyes x 8 - 10
4 rounds
FINIS
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