Thursday 11/12/15:

1. AMRAP 30 Minutes:
Assault Bike 30 Calories
Run 400 Meters
= 8 Rounds even. 

(240 assault bike cals, 3200m running)
kept assault bike at 66 rpm's or higher, and runs were 1:25-1:40.

2. Close-Grip Bench Press; 5x5 @85%:
= 95x5, 125x3
5x5 @145, 2min Rest. 

+10:00 cool down on the Assault Bike.