Accessories:
Pull-Up -
9, 9, 10, 7
The trick seems to be pushing the continuous portion as long as possible, which makes sense. Some of the later reps were questionable on each set, but at the end of the day, I still got close for 10.
Front Raise -
22.5x8
20x8x2
The guys are pushing me towards laterals and rears, and I think I may take them up on that. Honestly, I may add more movements in here - the goal's to keep it to 45 minutes, and even with 5 minutes of rest on the pull-ups that's still very doable.
Decline NG Extension -
50x10x3
Rest-pausing and such here; repeating.
Conditioning:
Elliptical -
5m @ 1I, 7R, "easy" pace
10m @ 1I, 9R, "effort" pace
I did actually get my heart rate up to 160 towards the end of this.
Erg -
5m @ 3:30 pace
1m @ 1:50-1:55, 1m @ active
1m @ 1:45-1:50, 1m @ active
1m @ 1:45-1:50, 1m @ active
1m @ 1:45-1:55, 1m @ active
1m @ 1:50-2:00
I could barely walk after this. I still feel it in my chest.
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