11/23/2015 Vitality

10:00 Assault Bike Warm-up

then

10x bench press @ 95#
dumbbell complex
6 deadlift
6 bent over row
6 hammer curl
6 squat
6 push press
x2
rest 1:00
repeat 3 times

then

10x deadlift @ 115#
6 pull-ups
6 ball-slam 40#
6 push-ups
2x
rest 1:00
repeat 3 times