Squat: 65x8/125x5/145x4/160x3/175x3/190x3
Bench: 50x8/95x6/110x5/125x3/135x1/145x3x3
BO Row: 40x8/85x6/95x4/105x3/115x1/125x3
Burpees: 12 sets of five
Arm Blaster: 30lbsx10/35lbsx10x2
Thoughts: Followed this with 13 minutes of stretching and foam roller.