Back and abs

Weighted pull-ups
25lb x 3
30lb x 3
35lb x 3
40lb x 3
45lb x 3
50lb x 1

Wide cable rows - 90lb x 12, 12, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn) - 50lb x 40, 40

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Bicycle crunches - 50, 50, 50 per side

Plank, feet and arms elevated on Swiss balls x 3 (untimed)

Russian twists - 20, 20, 20 per side