Upper Body

Alternate 6 sets each:
Bench Press
10 reps @ 65,115,165
185 for 6,8,11
Chin-ups
10,10,10,10,8,9

Superset 3 sets of 12 reps:
DB Incline Press 50,55,55
Dual Cable Wide Pulldown 90

4 circuits of:
Push-ups (Speed x 10, Speed x 15, Plyo x 10, Plyo x 15)
Bear Crawl (20 yards forward, 20 yd backward)
Cable Reverse Fly (7.5lbs) 10,15,10,15