Todays compressed gym routine – 5 minute cross trainer warm up with forearm stretching, 20 second quad and hamstring stretches, set of 22 pull ups, set of 50 push ups, alternating front/side straight arm dumbbell raises 15lbsx15, 20lbsx12, 25lbsx8, hanging knee raises 1 set of 20, one arm dead hangs alternating hands 3 sets each with hold of 15-30 seconds per hand, 30 second fingertip hold top push up position (2 sets), bottom push up position (1 set)

All exercises after the push ups were super-setted together.