15Minutes on the elliptical plus the Parisi Warmup.
Reverse DB Deficit Lunges: worked up to 70 (35x2) for 5 reps, then 2 more sets
Hammer ISO High Rows: 90x5x3
DB Deadlifts: Worked up to 170x5 (85 in each arm).
DB Push Press: 55x5x3
DB Hammer Curls: 35x5x3
Hammer Calf Press:290x5x3
20 minutes on the elliptical to finish
1 hour walk with the body armor on.