Hoist Pec Deck (Test): 35x3 and kept adding 10 pounds until I could barely hit 3 reps, at 95 pounds.
Assisted Pullups (Light/Monster Mini Bands): sets of 7, 6, 5, 4 reps
LifeFitness ISO High Row: 80x8x4
Flat Bench Press: 115x12, 115x10, 115x8, 115x8
EZ Bar Curl: 70x7x4
Pallof Press Isometric Holds: 30x4 holds for time
Burpees (Reverse Ladders): 10,9,8,7,6,5,4,3,2,1,
Ropes: To exhaustion with each set of burpees.