I rested about 1 minute after each exercise.
Pull-ups x 3 reps
7 sets = 21 reps
GHD (1/2 range motion) x 20 reps
7 sets (then did 10 more for even...) 150 reps
RDL x 63# x 10 reps
7 sets = 70 reps
Then did Reverse Hyper-extension machine
10 reps at 10# x 5 sets
5 reps at 40# x 5 sets
Then did Tabata run @ 6.5
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