I walked for an hour with my body armor on before the workout.
All Notation: Weight x Reps x Sets
Flat Bench Press: 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3.
Assisted Really Wide Pullups (Monster Mini Band): Failure at 3, 2, 2, 1, 1 reps.
Assisted Really Wide Pullups (Average Band): 5 sets of 8
Hammer ISO Rows (Elbows In): 150x4x6
DB Shoulder Presses: 45x10x4
Preacher Curls: 45x18+7, 45x14+7+4
Behind The Back Shrugs: 100x15x3