Here it was:
warm up r-bike 10 min
Pull ups overhand shoulder width
laying down outward rotation
sitting outward rotation
Pull ups paried with shoulder press machine
10 underhand grip/70# spx12
8 straight grip/90#spx10x2sets
Then Behind the neck standing military press / Barbell curls
1x45x10 on each exercise
2x50x10 on each
Lat pull downs
Then the elliptical for a total of 23 min…I took it easy the first 12 min…then even min intervals of 14,14,14,15,15,15…a good workout.
HOME and ate :)….now back to work!