Pull routine, Complexes and "Cardio"

Got up this morning...chest pretty sore, as well as my shoulders and upper back. Feels good though. So I parked my car, walked to work and got this workout in this morning, bright and early:

Time: 6am
Work Gym

I. Workout
a) Power Shrugs
- Warm Up 100x1x4, 185x2x5, 205x1x5, 205x1x2

b1) DB RDL's
- Warm up 35x1x8, 55x1x10, 65x2x10, 75x1x6
b2) Chin Ups 7/6/6/4

c) DB rows
- warm up 35x1x8, 65x2x10, 75x2x10

d) Seated V Grip Pull downs 90x1x10, 120x3x10

II. BB complex (Cosgrove)
--- this is damn hard.
45 lb bar
5 sets of 6 reps
60 sec between each circuit
Holy Cow!!!!!

Bent over BB rows
Hang Cleans
Front Squat to OH Press
Squat Jumps
Good Mornings

III. "Cardio"
1/2 mile hard run under 5 minutes (again, I suck)

Great one.

A.