Four sets of:
Bench Press x 6 reps
Strict Pull-Ups x Max Reps

     then

Every minute, on the minute, for 21 minutes:
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 5 Dumbbell Box Step Overs (55/35 lbs)
Minute 3 – 10 push ups + 10 v ups