Ballistic Pull ups: 10x4  Each one from a dead hang.  Gather it up, squeeze the scaps into the back pocket and Blast your chest into the pull up bar.

C/S Row: Use enough weight to crush your sternum.  10x3

"Swimmers": as a finisher...2x30 reps

 

Reverse Grip Tricep Push down super set with, Rope Push downs, super set with normal pronated hand push downs: 4x12

 

Reverse Grip Curl, Hammer Curl, Regular curl as a giant set all with FAT GRIPZ: 4x8