A) 5 rounds of:
1st min) 20-25 Sit-Ups
2nd min) 20/15 Calories
3rd min) Max DB Floor Presses
4th min) REST

B) Accessory Work:
DB Row Ladder
10 reps right arm
10 reps left arm
9 reps right arm
9 reps left arm
… All the way to 1 rep on each arm.

*Today is also a good day to throw some bicep curls or skull crushers in there if you like. 3-4 sets of 12 reps.