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5 ledge pullups, knees tucked
8 SL RDL per leg at body weight
5 ledge pullups, knees tucked
8 SL RDL per leg at body weight
4 ledge pullups, knees tucked
8 SL RDL per leg at body weight
2x(12 bent over DB row, 30sec rest, 12 upright DB row) at 20lb

Hadn't done back/biceps/shoulders in a while. I anticipate lots of sprinting and plyometric pushups tomorrow, so I kept it (very) light with the hamstrings. I like how the ledge adds grip difficulty and the tucked knees puts more emphasis on controlled motion with a strong core. I also focused on stability and control during the SL RDL, because I'm awful at those "running man" things we do in warmup (basically SL RDL, but faster and without pausing).