Warm Up, Tabata Intervals

Push ups/Supine Rows
Air Squats/Lunges
Dumbbell Swings/Speed Skaters
Sit ups/Supermen

Work

Deadlift, 315#, 5×5
Bent over Rows, 135#, 5×5
Assisted Pull ups, 5×10

Core, 2×30
Cable Crunches, 150#
Cable Push Pull, 60#, tried “S’s” weight for one set, 120#

Wrist Curls
Reverse Wrist Curls