Super-set #1
Close-grip bench press (slow on way down, up 1/4 of the way, down and full up): 4 sets of 6 reps at 60%, 65%, 70%, 70% of 1RM
Face Pull: 4 sets of 10 reps
Super-set #2
Weighted Pull-up, 4 sets of 6 reps
Incline Dumbbell Bench Press, 4 sets of 10 reps
Super-set #3
Flat Dumbbell press (1 arm at a time, other arm 90% extended), 3 sets of 6 reps at 22-23% of 1RM
Dumbbell row, 3 sets of 6 reps at 25% of 1RM
Metabolic conditioning
5 sets of 10 box jump, 7 burpees and 5 pull-ups