10-1 (10 reps of everything for one round, then 9, then 8…down to one. On one-sided exercises, that means 10 to each side)
1 arm TRX rows
Push ups (chest to ground)
Rainbow slams with a medicine ball
Squats
Skater Hops
10-1 (10 reps of everything for one round, then 9, then 8…down to one. On one-sided exercises, that means 10 to each side…so like 10 Mountain Climbers each leg)
Backwards lunges on sliders
Scapular hold against a wall or floor for 30 seconds
Mountain Climbers on sliders
Side lunges on sliders
Complete the entire workout as quickly as possible. Really a good workout for a stabilization day!
Your video is great and was fun to watch! Sorry you weren’t a finalist. Wish I had half your strength. Still working on one stinking pullup for probably over a year now (though not consistently.) Your gym looks great too. It would be fun to try all those different exercises but I just don’t see how I can do it in my small-town rec center.
Man Bicep 
Your video is great and was fun to watch! Sorry you weren’t a finalist. Wish I had half your strength. Still working on one stinking pullup for probably over a year now (though not consistently.) Your gym looks great too. It would be fun to try all those different exercises but I just don’t see how I can do it in my small-town rec center.