Upper Body

Cable Bench
32.5x12
42.5x12
47.5x12

Cable Row - 3x12.....30

Arnold Press - 3x12.....25s

TRX Y's - 3x12

Supersets
Reverse Grip Pushdown - 52.5x10,10, 10
Pushdown - 52.5x10, 8, 8

Incline Curls - 3x6.....25s
Hammer Grip Incline Curls - 3x6.....25s

Plate Hold - 35s for max time

Rock Climbing Pullups - 10, 8, 8

Going to try and make more of an effort to work on my grip and finger strength.  The plate holds were with a 35 pound bumper, no groove so it was tough for me.  The rock pullups were cool, back and arms were fine, it was all fingers.