Military Workout Sessions 10 Jan 13

AM.
Cycling Session
5 min Warm Up
then:
5 rounds of 1min @ 90% 1:1 rest 50% effort
10 rounds of 30sec @ 90% 1:1 rest 50% effort 
5 rounds of 1min @ 90% 1:1 rest 50% effort 
then:
5 min Cool Down

PM.

1,1,1,1 Floor Press
4 x 6 Bent Over Row
3 x 15 Rolling Tricep Extension
3 x 10 Side Bends
3 x 5 DB Shrug + 10 toes to bar each set