Thursday 10/15/15:

1. For Time:
50, 40, 30, 20, 10
Cal Assault Bike
Cal Row
Cal Ski-Erg
= 29:10. 
(150 Cal Assault Bike, 150 Cal Row, 150 Cal Ski-Erg)

+ 10:00 Cooldown On Assault Bike

2. Bench Press; 4x8@ 70%, 72.5%, 75%, 77.5%:
= 95x5
120x8, 125x8, 130x8, 135x8.