buy-in - 15 empty bar bench press
then: 4 rds of: (goal is unbroken sets)
- 15 abs (you decide)
- 15 bench press Rx: 95/65, Rx+: 115/80
- 15 db flyes Rx: 15-17.5-20-22.5/10-10-12.5-12.5 Rx+: 25-25-30-30/12.5-12.5-15-15
- 15 db kickbacks  (each arm) Rx: 35-40-45-50/25-25-30-30
Rx+: 35-40-45-50/25-25-30-30
- 15 1 arm db OH triceps extension (each arm)        Rx: 30-30-35-35/10-10-12.5-12.5
Rx+: 35-40-45-50/15-17.5-20-22.5
- 200m run or 15 calories ski erg

Cash out:
2 hand OH db triceps ext Rx: 80/45, Rx+: (2 sets) 85-90/50/55