My wife wanted some coaching on a couple lifts, so I warmed up while working with her. Ended up doing:
Press (bar) 80# 3x5
Then finished my warm up with a few 1ldl, split squats, HAM, and 20 hip thrusts. I decided the main session would be chin/push up ladders. I kept the push ups at 5 as that seemed like a good number.
Chins, red band:
SO I ended up with 36 chins and 75 push ups.
Finished up with:
1 arm DB raises 13# x20/15/10
1 arm db curl 23# x15/15/15/8
I expect soreness. Kyuss, Donnas, Sahara Hotnights