Legs and Random

Single Leg Hip Thrust
25x10
35x10
40x10

5 Rounds for time
10 Overhead Squats - 65
Farmers Walk, across studio and back with 240 pounds
Time: 11:35

Single Leg Box Jumps
3 sets of 5, last two sets were on on highest foam box.

Single Arm Overhead Crunch - 3x10.....25

Good workout, the timed portion was tough but fun, overhead squats were on the easy side.  The single leg box jumps were for fun but still tough.

Upper Push

Pause Bench Press
warmup
135x3
135x1
185x3
205x2
work sets - 3x2.....220

Incline DB Bench Press
70sx10
70sx10
70sx8

Supserset
Cable Flies - 3x10.....27.5
Cable Bench Press - 3x10.....27.5

Cable Shoulder Press - 3x15......12

Dips - 3x16

DB Preacher Curl - 3x12.....22.5s

Legs

High Leg Press
90x10
270x10
450x10
540x10
540x10

Glute Ham Raise - 3x12

10-9-8-7-6-5-4-3-2-1
Reverse Lunge Right Leg off step - 50
Reverse Lunge Left Leg off step - 50
Time - 12:56

Leg Extension - 3x15....170
Seated Hamstring Curl - 3x15....80

That was burned, the timed portion was done holding a kettlebell in front, that got my core working.  Doing it off the step just added to the pain.

Upper Pull

Wide Pullups - 4x11

Cable Row with hold - 4x6.....60

Superset
Pulldown - 3x12...120
R-Band Straight Pulldown - 3x12

Face Pull - 3x15....50

High to Low Reverse Cable Fly - 3x15......7.5

DB Curls - 3x12......25s

Legs + Random

Single Leg Hip Thrusts
20x10
30x10
35x10

8 Rounds for time
200 metre row
Run 0.10 miles on ecomill
Time: 19:15

Farmers Walk, across gym and back with 75s

Tension Woodchop - 3x10.....25

The timed portion was tough, sweaty but oddly fun!

Upper Push

Had some trouble with a minor back injury, feel good now, have been working out still but just didn't post, back to updating now!

Pause Bench Press
warmup
135x3
135x3
185x2
205x2
work sets - 3x2......215

Hanstand Pushups - 8,7, 6

Cable Bench Press - 3x15.....22

Incline Single Arm Bench Press - 3x10.....50

Incline Neutral Bench Press - 3x10......50s

Pushdown - 3x12....62.5

I have changed my programming, this one doesn't have one focus just general fitness, my old bench press program felt really good and my bench finally progressed to ending with 5 sets of 3 with 235 (which I didn't post) and finally getting 5 reps with 225 (then 4 and 4).  Good working today!

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.