Pull-ups:
3 sets of 5 with a regular overhand grip
3 sets of 5 with a close chin-up grip
3 sets of 5 with a wide overhand grip
All on 1 minute rest intervals
Push-ups:
4x15
Plate curls:
3x3 at 20 lbs (2 dimes)
Elbow work:
Curls and overhead triceps extensions
Abs:
Superset of 10 HLR and 10 cross chops with a 25lbs plate 3 times through
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