A1. Close Grip Bench Press @ 21x1; 6-8 reps x 4 sets; rest 1min - 175# for all sets. 
A2. Strict wtd Supinated Grip Pull-up @ 21x1; 3-4 reps x 4 sets; rest 2min - 50# for all sets. 
B. KB arm bar; 5 slow controlled reps x3/side; rest 1 min
C. KB windmills; 5 slow controlled reps x2/side; rest 1 min
D Shoudler cars; 5 slow controlled reps on each arm - Used shoulder movement work as part of warm up. Loved the movements. 
+
Assault Bike 15 Seconds @ 750 watts 
rest 1min 
Run 15 Seconds @ 400m PR pace 
rest 1min 
Row 15 Seconds @ 1:30 pace 
rest 1min 
x5
rest 3min 
x3 total sets - Held pace on each implement with no issues.