Dynamic warmup (10 min)
Push/Pull - 60-90 sec rest/set
DB Bench + Plate Push Ups (using 45# plates) - 3x12 + 10 plate PU/set
BB Incline Bench - 4x10
Seated DB Press - 3x8
Front Raise + Lateral Raise - 4x10 each
Lat Pulldown - 1x15, 1x12, 1x10, 3x8
Seated Row - 3x15
Chin-Ups - 4x6-10
Cardio
Assault Bike - 10 rnds; 30 sec work/30 sec rest.
Static stretch (10-20 min)