Pull Ups x 50 reps
Chin Ups x 50 reps
4 Way Neck: 1x15x6.0
Shrugs: 4x12x495
Blast Strap Row: 100 reps
DB Curl
DB Hammer Curl
Cable Single Arm Lateral Raise: 4x10x20
DB Shoulder Crank: 4x7x30
Prowler: 8x40 yards
Bike commute
Pull up totals=1629
Push Up totals=2061
Dips-2858
Prowler: 4880 yards