Start off today with 8 back extensions on a 45 degree back extension bench. Hold a 25# plate.
Rest 5-10 minutes and then perform the following for time:
21 bar dips
15 bar dips
9 bar dips
*if you do not access to a rower or dip rack, substitute run intervals (800,400,200,100) and push ups! Good luck and post results to comments!