5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Bosu Ball Pushups w/Pushup Pro Handles: Sets of, 8, 7, 6, 5, 5 reps. 

Assisted Chinups (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps. 

T-Bar Rows: 135x5x4

Hoist Assisted Dip Machine (Weight is minus assistance): 192x6x4. 

Twisting Situps: 4 sets to failure

Finisher:
LifeFitness Treadmill, Around the World profile, 45 minutes at Level 14.