First, a big thanks to SmartShake for sending two shaker replacements as I broke mine! That guarantee is amazing!

Warm-up:
Mobility
Lightweight versions of exercises to come

• Wide Grip Pull-up, 3 sets x 10 reps
  60 sec rest
  Tempo 4010
• Inward Grasp Chin-up, 2 sets x 10 reps
  60 sec rest
  Tempo 4010
• Single Arm Row, 5 sets x 10 reps
  60 secs rest between arms/sets
  Tempo 4010
• Seated Dumbbell Triceps Extension, 5 sets x 10 reps
  60 sec rest
  Tempo 4010
• Supersets of:
  • 1. TRX triceps extension
  • 2. TRX inverted row
    3 sets x 10 reps TRX Triceps Ext, 10 reps TRX inverted row
    60 sec rest
    Tempo 4020