Upper Pull

One Arm Kneeling Pulldown
20x8
26x8
30x8
32x8

Wide Neutral Cable Row
120x8
135x8
150x8
165x8

Superset
Wide Pullups - 3x10
Chinups - 5, 4, 3

Face Pull
52.5x12
57.5x12
57.5x12

Reverse Fly (high to low)
10x15
12.5x15
12.5x15

Rope Pushdown - 47.5x12, 12, 10, 10

Legs + Random

Swiss Ball Triplet - 3x8

For time
Row 1000 metres
Run 0.3 miles on ecomill
Row 500 metres
Run 0.15 miles on ecomill
Time: 13:07

Farmers Walks - across gym and back with 75s for 3 sets

Leg elevated situps - 3x10

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

HS Incline Bench Press
90x8
140x8
140x8
140x8

Superset
Cable fly with Hold - 3x10....32.5
Cable Bench Press - 3x10....32.5

Iron Cross - 3x7....12.5s

Eccentric Skullcrusher, concentric Neutral Bench press - 3x6....40s

Lying Cable Curl - 4x12....47.5

Legs

Box Squats
138x10
185x10
225x10
225x10
225x10

Superset
Travelling Lunges - 3x8.....50s
Glute Ham Raise - 3x8

Goblet Squat holding bottom position for 15 seconds, then immediately do 15 reps, 3 sets with 50

Superset
Wall sit for 45 seconds (3 sets)
Box Jumps - 3x5.....37 inches

Tough workout, box squats were tough.

Upper Pull

Neutral Pulldown
120x8
150x8
170x8
170x8

Wide Neutral Cable Row
105x8
120x8
135x8
138x8

Superset
Cable Row - 3x10......30
Wide Pullups - 5, 4, 4

Chest Supported Reverse Fly
12.5sx12
15sx12
15sx12

Reverse Fly (high to low) - 3x15.....7.5

Pushdown - 4x12.....62.5

Legs + Random

Superset
Pull Throughs (with hold at top) - 50x12, 60x12, 12
KB Swing - 3x15....50

For time
Run 0.50 Miles on ecomill
Bike 2 Miles at resistance 10
Time - 14:14

DB Shoulder Walks - there and back across with 60s

Leg Elevated situp - 3x10

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Machine Bench Press
90x8
140x8
160x8
160x8

Superset
Cable Fly with hold - 3x10.....30
Cable Bench press - 3x10......30

Iron Cross - 3x6.....12.5s

Neutral DB Bench Press - 50sx15, 12, 12

Cable Curl - 4x12.....37.5

Legs

Squat Machine
90x10
180x10
270x10
360x10
410x10

Glute Ham Raise 3x12  (first 8 holding 10 pounds, next 4 was just bodyweight

Superset
Front Squat - 135x6, 155x6, 185x6
LB Back Squat - 135x8, 155x8, 185x8

Leg Extension - 3x30 seconds with 90 lbs
Hamstring Curl - 90x12, 105x12, 120x12

Good workout, the superset felt strong.

Upper Pull

Cable Row
28x8
32x8
34x8
34x8

Wide Pullups - 4x12

Superset
Kneeling Pulldown - 3x15....40
Straight Arm Rope Pulldown - 3x10....22.5

Head Pull - 3x12....17.5

Reverse Fly
7.5x15
10x15
10x15

TRX Tricep Extensions - 4x12

Legs + Random

Tabata Hip thrusts - 69 reps

3 Rounds, un timed
Fireman's Pull (3 45s and two sandbags, not sure entire weight), across studio and back
15 Wall Balls - 20

Overhead Squats
45x10
45x10
65x10
85x6

Ab Rollouts - 3x10

Tabata hip thrusts off bench this time, was equally tough when I do it off the floor, the couplet was kind of fun.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4 (got 5, but had slight assistance on 5th rep)

HS Incline Bench Press
90x8
110x8
130x8
130x8

Supsert
Cable Fly with Pause - 3x10....27.5
Cable Bench Press - 3x10.....27.5

KB Military Press - 3x15......25s

DB Neutral Bench Press - 3x12.....50s

Lying Cable Curl - 3x12.....47.5

I believe I would have gotten 5 reps on the db bench presses, but the spotter jumped in a little quick!

Legs

LB Back Squats
115x8
185x8
205x8
225x8
275x5

High  Leg Press
270x12
360x12
450x12
450x12

Glute Ham Raise - 3x15

Leg Extension - 3x15....180
Seated Hamstring Curl - 3x15.....80

Feels good to be squatting again!

Upper Pull

Single Arm Pulldown
22x8
26x8
28x8
30x8

Chest Supported Row (to mid back) - 4x10.......190

Superset
Wide Pullups - 3x10
Chinups - 3x4

Face Pull - 3x15....57.5

Reverse Fly - 3x15......7.5

Overhead Rope Extension - 4x12.....52.5

Legs + Random

Single Leg Hip Thrusts
45x10
65x10
65x10
65x10

Run 1 mile on ecomill - 12:53

Farmers Walk (across studio) - 4 sets with 290

Leg Elevated Situp - 3x10

Upper Push

Rack Bench Press
warmup
135x5
185x5
work sets
225x3
245x3
265x3

Squeeze Press - 4x8 with two tens

Superset
Cable Fly with hold - 3x10.....25
Cable Bench Press - 3x10.....25

DB Shoulder Press - 3x15......25s

Reverse Grip Bench Press - 3x12.....115

Rope Cable Curl - 4x12.....32.5

Legs

Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk, all resetting)
95x3
135x3
155x3
155x3
155x3

Superset
High Leg Press - 270x12, 360x12, 450x12
Glute Ham Raise - 3x12

Leg Extension - 3x15.....150
Seated Hamstring Curl - 3x15....80, 80, 90

Haven't done olympic lifts in ages, it was on a whim, also felt amazing.  155 was decently light, it was mostly general fatigue.

Upper Pull

Single Arm Pulldown
20x8
24x8
26x8
28x8

Cable Row
30x8
32x8
32x8
32x8

Superset
Pulldown - 3x10.....120
Wide Neutral Pullups - 3x5

Face Pull - 3x15.....57.5

Reverse Fly - 3x15.....7.5

DB Skullcrusher - 4x12......30s

Legs + Random

Hip Thrusts
135x10
225x10
315x15
315x15
315x15

Row 100 metres for 5 sets, 17 seconds on all sets

Farmers Walks, across gym and back with 75s

TRX Pullin - 3x20

Consistent on the rows, but all sets were tough.  Heaviest weight I have done for sets of 15 on the hip thrusts.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4

Incline Bench Press - 140x10, 8, 8

Superset
Cable Fly with hold - 3x10....22.5
Cable Bench Press - 3x10.....22.5

Machine Lateral Raise - 3x15.....80

Close Grip Pushups - 3x13

Lying Bicep Curl with hold - 4x10.....42.5