Start: 8:09am
Finish: 9:16am

Warm Up: Three minutes on eliptical

Close Grip Pulldowns: 6px10/8px10/9px8/13px6
Seated Machine Row: 6px10/8px10/9px8/11px6
Seated Cable Row: 6px10/8px10/10px8/14px6
Back Xtns (on ball): 10/10/10/10

SS:
Seated Lat Raises (on ball): 8lbsx15/8lbsx12/8lbsx10/8lbsx8
Seated DB Presses: (on ball): 8lbsx15/8lbsx12/8lbsx10/8lbsx8
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Machine Press: 6px15/8px12/10px10/12px8
Shrugs: 55lbsx10/65lbsx10/85lbsx10/105lbsx10

Frog Crunches: 3x15... the last two sets I extended my arms to my head for more resistance.

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