Health and Fitness/ Classic A.Four sets of:

A1. Bench Press x 4-6 reps @ 20X1, Rest 45s

A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111, Rest 45s

A3. GHD Sit up x 15, rest 45s
B. 5 mile Assault Ride 

Every 3 minutes complete a 30s low plank hold