Speed Bench: 1 plate and 4-5 chains per side X 7 sets of 3
Chain suspended push ups on Spud Inc suspension straps: 2 sets of 10 super set with low incline dumbbell press with 65's for 10's.
Front KB snatch rise: 4 sets of 10 with 24 kg.
side KB snatch raise: 3 sets of 10 with 20 or 24's....can't remember....
Pull ups using spud Inc jump rings (close grip): 5 sets of 3. 3 is about all i can manage right now, but I plan on throwing these in regularly. My lats and mid back are smoked from them.
DB shoulder press: 65 X 15, 75 X 15.
Friday A.M. 40 minutes of incline treadmill. Constant speed, but increased the incline 2 % every 2 or 3 minutes and walked at 15 % for 5 minutes. Then, took the incline down the same way until done. Kind of a nice way to mix it up.