Maximize your EPOC

Warm up: 5 min on your choice of cardio.  Your HR should reach 65% of your MHR (max heart rate).  Refer to workout #2 under Weekly Workout on the Grapevine to figure out your MHR.

Bench Press: 10 reps, the weight should be heavy enough (on all the strength moves) that your struggle with your last rep
Cardio: 2 min (0:10 sprint, 0:20 recover…cycle through this cardio interval 4 x)
Seated Row: 10 reps
Cardio: 2 min (repeat above cardio interval)
Bicep curl Squat: 10 reps (click the link below to see exercise)

http://www.ptonthenet.com/exerciseprint.aspx?ExerciseID=2345

Cardio: 2 min (repeat above cardio interval)
Tricep Dips: 10

Repeat this circuit 3x. You should be done in 45min or less if you stay on task