Lat Pulldown
C/S Row
45 degree back extension
BB Curl
BB Reverse Curl
Cable Curl
All done in a continuous circuit until 20 sets of five reps were completed.
That's 600 total reps.
Although I didn't officially time this session, it took only 30 minutes.
THAT wasn't bad.
Prowler: 8x40
Pull up totals=1654
Push Up totals=2361
Dips-3058
Prowler: 6880 yards