The Beginning

Warmup:  1000m row @ <1:50 split 

Four sets, ten reps each, 30s rest between sets:

DB bench press #30
Pullups
DB Fly on bench #12
Dips (current max 6 per set)
Deadlift #95
Russian Twist w/10# ball, 30s x 4
2 x 500m row @ <1:40