Nice workout. My right forearm/elbow was bothering me a bit so I did shrugs instead of chins. Reset my Pendlay row weight and restarted the 3-5-1 for it today. I got my heart rate up to 210bpm during intervals - that was awesome.
DE Bench:
135×30x1
185×3x9
Pendlay Rows:
225×3x1
255×3x1
285×6x1
Shrugs:
225×5x1
315×5x1
405×5x1
495×5x1
585×5x1
675×6x1
585×5x2
585×12x1
DB Curls:
60×8x4
30×12x1
40×12x2
50×12x1
Elliptical HIIT:
10 intervals - 30s sprint, 30s walk
5 min ‘cooldown’
+ stretching
Duration: 75 minutes