warm-up, then

[superset]
Goblet Squats: 2x8 - 55lbs, 65, then 2x12 - 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 30, 30, 30
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 8, 8, 8, 7, 7, 8, 10, 8
Alternating Overhead DUmbbell Press: 2x8 - 45, 50, 2x10 - 45
Kneeling Cable Crunches: 2x8 - 180, 190, 2x10 - 190, 190

[/compound set]

DB Lateral Raise : 4x8 - 12#


stretch


Full thing took 96 minutes