Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx5

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

Cable Fly dropset
32.5x10, 10, 10
27.5x10, 10, 10

DB Shoulder Press (45 seconds rest between sets) - 7x10.....35s

Wide HS Bench Press dropset
280x7
230x5
180x5
90x10

Supserset
Overhead Rope Extension - 4x10....45
Rope Pushdown - 4x10....45

Legs

Shorter workout due to time.

Squat Machine
135x8
180x8
270x8
360x8
450x8

Travelling Lunge - 16 steps, then 8 pulsing lunges per leg equals 1 set.  4 sets with 100 lbs

Glute Ham Raise (first number with 10 pound plate, second number just bodyweight)
4 sets of 8-4

Leg Extension - 3x25....125

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x5

Cable Row with hold at peak contraction - 4x8....26

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

Kneeling straight arm Pulldown - 4x12.....42.5
Wide Pullups - 4x6

Cable Reverse Fly
12.5x10
10x15
10x15
10x15

Superset
Lying Curl - 3x12...42.5
TRX Curl - 3x12

Legs + Random

Triset
Straight Leg Hip Thrust - 4x8
Swiss Curl - 4x8
Bent Leg Hip Thrust - 4x8

Marpo Triset (all at resistance 7)
30 seconds at high
30 seconds at medium
30 seconds at low

For time
Ecomill Run - 0.25, 0.20, 0.15, 0.10, 0.05
Row for Calories - 25, 20, 15, 10, 5
Time: 16:47

Swiss Rollout - 3x15

Upper Push

Pause Bench Press - 4x5.....185

Cable Crossover with hold - 4x10.....32.5

DB Shoulder Press - 7x10 with 45 seconds rest between sets, all done with 30s

Wide Bench Press - 3x21s with 95

Plate Squeeze - 40 reps with 10s broken up as needed.

Superset
Pushdown - 3x12.....62.5
DB French Press - 3x12.....50

Legs

Sled Press
200x15
260x15
300x15
320x15

Nordic Glute Ham Raises - 4x8

Bulgarian Split Squat/Single leg deadlift
25sx6
35sx6
45sx6

Superset
Trap Bar Deadlift (slow eccentric, resetting) - 3x8....160
Jump Squats - 3x10.....20

Calf Raises with hold at peak
155x15
215x15
215x15

Upper Pull

Wide Pullups with Pause - 8, 7, 7, 7

Single Arm Cable Row
52.5x8
57.5x8
57.8x8
57.5x8

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

Kneeling Straight Arm Pulldown with max peak contraction hold on last rep - 3x15.....27.5

BB Curls - 5x15......45