Assisted Chinups (Light Bands): 6 sets of 2
T-Bar Rows: 70x12x4
Rear Delt Machine: 35x12x4
Nautilus Laterals: 70x12x4
DB Extensions: 20x12x4
MarPo Kinetics Rope Pull Machine: 4 sets of 1 minute at Level 3
Pallof Press Isometric Holds: 4 holds of 20 seconds each with 20 pounds
No aerobics. Feel guilty about this. Really. This workout drained me.