3 by 15 50 and 75% wm ups unless only body wt involved

1hr 50 min. No Cal counted

Brutal.

Push-up (pause @ half way up and down)
St-arm pulldown 110

Incline DB press 45
Pull-up

Swiss ball push up (hyper-extend on rise-shoulder strengthening)
Seated Row 120

Dips w/wt 25
Alt'ing stding DB curls 30