Thursday 11/5/15:

1. For Max Cals:

5min Assault Bike + 5min Ski Erg (10min)

4min Rest

4min Assault Bike + 4min Ski Erg (8min)

3min Rest

3min Assault Bike + 3min Ski Erg (6min)

2min Rest

2min Assault Bike + 2min Ski Erg (4min) 

1min Rest

1min Assault Bike + 1min Ski Erg (2min) 
(40min total time) 
= 83/80 cals, 65/63 cals, 52/46 cals, 33/31 cals, 22/15 cals. 
255 assault bike cals, 235 ski erg cals. 
490 total cals. 

+10:00 cool down on the Assault Bike

2. Close-Grip Bench Press; 10, 8, 6, 4, 8:
= 95x5, 125x10, 135x8, 145x6, 150x4, 140x8.