warmed up, using the usual template, but alternating push ups and dbombs x5 after every other exercise.
work: near max on all sets, one minute between exercises, 5 between sets.
pike 10, 8,8 24" elevated
row 7,5,6 feet elevated
dips 9,8,8 red band
then three sets SS tri pushdown (band) and DB curls, no rest.