A: 27-21-15-9 reps of:
Calories, C2
Bench Press (95)

Notes: The intent was to go unbroken on the bench press -- this was done pretty easily, next time should scale up to 115lbs. Rower was being used so I subbed cals on Precor upright. This was equivalent time-wise, but didn't fatigue me in the same way that rower would have.

B: Shoulder Press
3-3-3-3-3
155lbs

C: Core Conditioning
Every 3 minutes, for 5 rounds complete:
300ft shuttle run (6X50ft -- side to side on basketball court)
30 seconds hollow hold