Treadmill running: 5 minutes brisk walk, followed by intervals of 90 seconds jogging at 7.0 MPH and walking for 2 minutes at 3.8 MPH for 20 minutes at a 1.5 incline.
Band Pullups: 4 sets of 3, 1 set of 2 (failed to get the third rep).
Hammer MTS Low Row: 55x3x10. The jury's out on this one, I think the dumbbell row may be a better choice. We'll see.
Legs-up Close Grip Bench (1-second pause): 45x10, 65x8, 85x6, 105x3, 135x3, 145x3x10. Took a little getting used to. Haven't done close grips in a long time, and the pause forced me to stay tighter for my wrists' sake.
Dumbbell Shoulder Presses: 40x6x4.
Hammer Curls: 30x3x10