13th
AM
A1. close grip bench press; 2-3; rest 90sec
45x10, 95x5, 165x3
185x3 - http://www.youtube.com/watch?v=D0sqH8FdxnQ
200x3 - http://www.youtube.com/watch?v=Zyof5UiwtHE
205x3 - http://www.youtube.com/watch?v=4zPNr9apngY
210x3 - http://www.youtube.com/watch?v=mHYrxg6Cd5Y
215x3 - http://www.youtube.com/watch?v=bdzIOiVpPRI

A2. BB bent row 4-7; x5; rest 90sec
165x7, 175x7, 185x7, 195x7, 200x7 - http://www.youtube.com/watch?v=jWPl6Xv3kPk
+
21, 18, 15, 12, 9, 6, 3 for time
HR push up
situp
4:54 - http://www.youtube.com/watch?v=usBkNc-la9Q

PM
For time:
Run 800m - 3:32
Row 2k - 7:33
Run 800m
14:50 - http://www.youtube.com/watch?v=gul3WEiSafg