Warm up stuff blah blah blah.
30 chest pulls (?) Light pink band
Seated overhead presses (against the rack) 20x, 16x, 19x
10lb partial presses 20x, 3
Over head triceps pulls (black band)20x, 3
Active recovery stretches with pvc pipe- over head to back to front to RDL 30x
Seated dumbell raises 10lb (?) 10x, 3
RDL row, supinated grip 20x, 3
Triceps pulls (pink band) 30x, 3
More pvc work behind the head pulls 30x
Large medicine ball (wt?) 20 slams then it split open
8lb ball slams 30x
Empty bar work, outside. A series of cleans, presses, behind the head presses, RDL, rows, curls total of 5 minutes , I guess. I'm not sure, I was busy trying to maintain consciousness.
Hanging knee raises 30x
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