Due to an accidental injury to my pinkie, I had to change things around a bit because I can not really grip anything so everything with a pull was out. Instead I decided to do some old school leg and shoulder lifting.
My warm up:
2 x 10 of the following: TRX Push Ups, slide board side lunge, slide board back lunge, 1 leg squats on bench
Back Squat 3 x 10 (95, 115, 135lbs)
Barbell Shoulder Press 3 x 10 (65, 85, 95 lbs) 1 x 6 (115)
Rear Foot Elevated Spit Squat 3 x10 (65, 95, 95)
Foot Elevated Kettlebell Push ups 3 x 15
Finisher: 5 rounds of 1 minute on, 30 seconds off on the slide board