A. Bench press – 4×3@85% (increase from last time on Sept 26).
B. Alternating with a partner:
14 rounds (7 each) of 45 seconds row/bike for calories. If you’re working solo, keep a 45 second rest interval. These should be done at a challenging pace, but don’t blow up on the first few rounds either.
C. Accumulate 40-50 V-ups. Then do 3 max effort sets of stir-the-pot on the exercise ball.