I didn't work out at all Wednesday or Thursday, and my diet could have been better (far from a bender but definitely not too sensible.). Today, my reward for that was showing up two pounds lighter in the afternoon than last week. Maybe aside from the new warmup or this routine, this was what I needed.
One Leg Sit to bench: 4 sets of 8 (both legs) with bodyweight
Hammer ISO High Rows: 4x8@80 lbs each arm
GHR: 28 reps (sets of 8, 6, 6, 4, 4 reps)
DB Shoulder Presses: 4x8@45 lbs each DB
DB Preacher Curls: 4x8@20 pounds
DB Extensions (Tates): 4x8@20 pounds
Volleyball games for a cool down