Thursday 10/22/15:

1. For Time:

100-75-50-25 Cal Row
25-50-75-100 Cal Ski-Erg

= 30:34. 
(250 Cal Row, 250 Cal Ski-Erg = 500 Cal Total)

+10:00 Cool Down on the Assault Bike

2. Bench Press; 5x6@ 72.5-82.5%:
= 95x6, 125x6, 130x6, 135x6, 140x6, 145x6.