Upper Pull

Wide Pullups - 4x12

Single Arm Cable Row
52.5x8
62.5x8
65x8
65x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

HS Row (high to low) - 4x12.....180

Prowler Rope Pull, seated, one length of rope, 1 set at 180, two sets at 225

Legs

Thanks to Josh for this workout.  It did give us more freedom, 30 minutes of squats and 30 minutes of deadlifts, this is how my sets broke down.

LB Back Squats
145x10
145x10
145x10
185x10
185x10
185x10
235x5
235x5
235x5

Trap Bar Deadlifts (touch and go)
220x10
220x10
220x10
270x8
270x8
270x8
320x5
320x5
320x5
320x5

Prowler Drag, there and back
one set at 450

Legs

Will gets another day.

Max effort Prowler push, there and back
180
360
450 (tough)

with a continuously running clock, every 90 seconds perform 5 Front Squats and 5 Back Squats with same weight for 10 rounds......weight used was 135

3 Rounds, 60 seconds per exercise
Romanian Deadlift - 95
Hack Squat - 90
Leg Press - 90

Superset
Nordic Glute Ham Raises - 3x8
Bulgarian Split Squat/Single Leg RDL combo - 17.sx8, 25sx8, 8

150 Wall Balls

Tough workout, prowler portion got the legs lit up, the 10 rounds of squats was deceptive, I tried to do sets as quick as possible so I had long rest.  The bulgarian combo one was a great ass burner.

Pull

Garret's day

3 minutes to do as many wide pullups as possible, 36 reps

Cable Row with pause at peak contraction
20x10
22x10
24x10
22x10
20x10

Wide Pulldown with 3 second negative - 3x10....24
on last set only, superset with straight arm pulldowns, 20 reps at 50

Peak Curls - 3x12......45
Alt Incline Curls - 20sx8, 6, 6

Rope Pull with prowler, 1 set is one length of studio
90
180
180

Legs + Random

Single Leg Hip Thrust
35x10
45x10
50x10

Prowler, push there and drag forwards back
180
270
315
315

Trap Bar Hold, 3x max time
290
340
340

Pallof Press with bar - 3x10......32.5

Legs + Random

Hip Thrusts
135x15
225x15
275x15
325x15

Prowler, push there, drag back
180
270
270
270

Overhead Squats
45x10
65x10
65x10
65x10

Cable Deadbug - 3x10.....30

sets of 15 on hip thrusts really burn, the prowler was also a challenge.  The overhead squats felt great.

Legs + Random

Single Leg Hip Thrust
BWx10
20x10
30x10
35x10

Prowler, push there, drag forwards back
180
270
270
270

Overhead Carry - across gym with 115 lb barbell

Cable Crunch, forget weights but I hate this exercise, don't feel a thing.

Legs + Random

Single Leg Hip Thrust
BWx10
20x10
25x10
30x10

For time
Prowler push there and back for 4 sets at 270
Time: 10:16

Overhead Squats - 3x10.....45

Shoulder tap - 3x10

Good workout, overhead squats were kept light to slowly get back into the grove, 45 pounds was pretty light but got full range of motion.

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
415x10

3 Rounds for time
Prowler Push there and back - 270
10 Box Jumps - roughly 37 inches
Time: 11:46

5 Minutes Farmers Walk - 45 pound plates
12 trips across gym

Deadbug - 3x10,...27.5

PR on hip thrusts, timed part was one sweaty workout, fun though.

Conditioning

3 rounds, un timed
200 metre row
10 burpees
20 KB Swings

Box Jumps - 3x10.....37 inches

Prowler Sprints
90
180
270
315

Legs + Random

Single Leg Hip Thrusts
BWx10
15x10
20x10
25x10

Prowler (across gym)
180
360
450
450
450
270

Farmers walks (across gym and back), 3 sets with 75s

Leg Raise Hip Raise - 3x15

Good workout!

Legs + Random

Tabata lying Hip Thrust - holding peak contraction on 'break'
Total of 67 reps

Prowler Drop set starting at 405
Time: 11:53

DB Farmers Walk - there and back with 70s

Cable Deadbug
22.5x10
27.5x10
27.5x10

Good workout, 8 reps higher on the hip thrust tabata style.  The drop set was killer, but I enjoy doing that with the prowler, good workout!

Conditioning

3 rounds, untimed, but 1 minute per station
Box Jumps - 20 inches
Burpees
Leg Raises
Marpo - 6

Prowler Push there, drag back
3 sets with 90 lbs plus my girlfriend

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
405x10

Prowler (push there, drag back)
180
270
270
270

Farmers Walk - there and back with 65s

Pallof Press with bar
27.5x10
32.5x10
32.5x10

Love it, 10 reps on the hip thrusts with 405, the prowler was hard because I couldn't breathe, but overall good workout!

Legs + Random

Hip Thrusts
135x10
225x10
275x10
315x10
365x10
405x8

Prowler Countdown, starting at 360
Time - 8:40

Superset
Hang Power Cleans - 135x8, 6, 6
KB Overhead Carry - 50s for 3 sets, as far as possible

Hanging Leg Raises - 10, 8, 8

Wow, 405 for 8 reps, that was really heavy but also felt amazing.  The countdown is simple, push prowler across gym at 360, take one plate off and keep going until you are down to just 45 pounds, so 8 sets total....felt good.  The overhead carry with the kettlebells was really tough, I didn't walk too far.  Good workout!

Legs + random

Day number 4, it will start with a leg exercise, something different than day 2, and end with random stuff, most likely will include some form of weighted carry, jumping, prowler, or some combination there of.

Tabata Hip Thrusts from floor, holding top position during 10 second rest period
59 total reps

Superset
Prowler Drag (set 1 with 180, next 3 sets with 270)
Overhead Carry length of gym - 100 lbs (4 sets)

TRX Side Jumps - 3x8 (per leg)
5 Box Jumps at 37 inches

Deadbug - 3x10

That was kind of fun.  I knew I wanted to do hip thrusts today, but my back was so sore from the deadlifts (in an awesome way) that I decided to a burner I got from online.  Boy did it ever burn, different than the hip thrusts off the bench, but still in the hips and parts of the glutes.  The first superset, dragging the prowler without the waist belt burns the grip more than the legs, which is what I was going for.  The overhead carry was shakey but I'll need to go heavier next time, still not easy.  The next superset was harder, the side jumps on the TRX were really tough, got my legs and lungs going, made them feel heavy for the box jumps.  Fun to have a different challenge.

Conditioning

3 Rounds, untimed
30 double unders
10 burpees
20 KB Swings - 50

Row - 150 metre sprints - 28 seconds, 29 seconds, 30 seconds

Prowler Sprints - 4 sets with either 135, 180, or 225, paired with travelling lunges the distance back

Sweaty workout with my better looking half, prowler part at the end was very tough and lung exhausting.  She did a leg workout then we joined up for the prowler pairing.

Conditioning

3 Rounds for time
250 Metre row
20 Metres on Marpo at 7
30 Double unders
Time: 8:55

Prowler Sprints (across)
180
many sets at 225
more sets 180
Overall around 8 or 9 sets

Farmers Walk - across studio 3 times
4 sets at 200 lbs

Very nice conditioning routine.  The first part was a little lungs but mostly forearms.  The sprints sapped my energy, very very tough.  The farmers walk killed my grip, but I loved it.

Legs

Worked out with gf on a very short time frame, so picked two big bang for your buck exercises.

Bulgarian Split Squats
25sx10
50sx8
50sx8
50sx8

Prowler (push across gym)
180
270
390
435

Short but sweet, bulgarians are making my legs sore.

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of burpees
Between each set push prowler across gym with 270
Time: 22:30

Holy shit, that was one sweaty ass workout, but also kind of fun!