Bench

Rower warm up
5' = 1100m

Jumps
Box Jumps 24" x3x5

Bench
155x10
185x10
245x7, x3

Blast Straps
Pushups x10x3
T's, Y's, W's x10 each

1 arm rows
106 kb x10x3


Yuck...supposed to do 10+ on last set of bench, but I was toast at 7 reps. Maybe need more rest time, but that was disappointing.