Seated hammers 2 arms at a time 45,55,65,75,85,95,105,115s.
Superset
Narrow grip push ups 2 sets with youngest daughter on back 50 lbs, 2 sets middle daughter on back 80lbs, 2 sets oldest daughter on back 95 lbs, 2 sets wife on back 120 lbs. all sets feet on second step of stairs.
8 sets of reverse wrist curls mixed in then wrist roller for 10 minutes.
3 sets ab roller 20s
Walked 7 miles.
Haven’t gone this heavy on hammers in a while but it felt great.