DB Single arm floor press 5 x 8 superset close stance squats 4 x 8 (my legs are still sore from weekend softball for some reason. 8 mile Spartan race, no problem. Softball, problem)
5 giant sets, no rest between sets:
10 jumping jacks
10 push up
5 pull up (10 first set, just because)
5 giant sets, no rest:
Woodchoppers 3 x 15 per side
Plank x 30 sec (45 on last)
5 pull up (20 sec hang at last)
3 sets shoulder/RC circuit 30 reps, various exercises, no rest
3 sets hammer curl x 8
40 sec hold/two hand hang from 1.5" u-rope - forearms were gassed at this point.