Pump up the Volume!

6×10-12,5,4,3,2,1 Bench Press (Work your way up to a heavy single, add weight on each set; does not need to be a max effort)

3 Sets (this is high volume, so be smart and go LIGHT)
15-20 DB Bench Press
15-20 Bicep Curl and Press
15-20 Shoulder Shrug
1:00 Plank

WOD
800m Run/Row
40 DB Push Press (go light)
40 Wall Balls
40 Ball Slams
40 Leg Raises
40 Push Ups
40 Sit Ups
800m Run/Row