Dynamic warmup
Stair master 10 min
Poor mans reverse hyper 4×10
Superset 4×10
DB bench @70#
BB bent row @135#
Superset 4×10
Incline BB bench @145#
Pull-ups
Superset cable machine 4×10
Wide grip neutral grip row
Single arm straight pull down
1hr Racquetball
Sauna
SeaLab Fitness 