Strength:

Pullups (rock climbing grips)
bw x12
bw x7
bw x5

Parallel low cable row
130# x6
130# x6
130# x6

Rope climber
50'
50'
50'

Smith machine shrugs
185# x10
185# x10
185# x10

Hammer strength preacher curl
70# x6
70# x5
70# x3

Roman chair

bw x15
bw x12
bw x10

Stretch 10min