Pulldowns: 5 sets of 10
bench: 135 X 3 sets of 20 just to get some blood in
band chest flys superset with hammer incline press: 3 rounds of 15 each, again just for some recovery
DB Row on incline bench: 80 X 10, 100 X 2 sets of 10
Pull Ups with spud Inc jump rings wide: 3 sets of 3ish. Not going to lie...these were ugly....half reps at best.
DB Shoulder press: 65 X 15, 80 X 10-12?
Kettlebell snatch test: This includes 100 reps with the 24 Kilo KB in 5 minute period without letting go of the kettlebell (switch arms as often as you want). It wasn't quite as hard as I originally thought, but it killed my traps and biceps for 3 days....still is killing actually.
rear delt DB raise: 25 X 15, 30 X 15
Friday P.M. Cardio: 40 min on step mill at level 6. Not intense but its the longest i have made it.