Light as a Rock
Superset 1: Grip Strength and Push-Ups 
1. Dead Hang from Rock Climbing Grips 
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155 pounds (used 165 on set 2 for 6 reps)
Sets/Reps: 3 sets of 8 reps

Half-Kneeling 1-Arm Pulldown @ 27.5 pounds
Sets/Reps: 3 sets of 12 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs