100s, 100 seated shoulder press, 100 seated rows, 100 hack squats. The idea of 100s is to pick a load at about 50% 1RM and get to 100 any way possible. 1st set 30, 2nd, 20, 3rd 13, 4th 3 and so on. High EPOC value. (post exercise oxygen consumption). Burns calories for hours.