Morning:
Biceps/triceps - "generic" lifting

Afternoon:
(1)Work up to 1 rep max deadlift

(2)5 rounds
2x 80% of 1RM deadlift
hip mobility stretches

(3)4 rounds
20x pull-ups
50x push-ups

(4)5 rounds
10x dips
5x Big Bens (see Fatal Fitness for a description)