You DON'T have to do what EVERYONE else is doing!
Today's Training:
Dynamic Effort Bench: Using 10 pounds more than your 10 rep weight from last week do 12x3
Rep Bench: With the same weight do 3x10 This is going to get hard!
Low Cable Row or DB Row: 3x10
DB Lateral Raise: 3x10
Dips: 3x12
BB Curl: 3x10
Bike Commute: 20 minutes
Sprint I: 10x10 yards
Sprint II: 10x50 yards