Legs + Random

Single Hip Thrust
25x10
50x10
50x10
50x10

For time
Calorie Row - 20-15-10-5
Ecomill Run - 0.20-0.15-0.10-0.05
Burpees - 20-15-10-5
Time: 18:40

Fat Grip DB Romanian Deadlift - 3x10......50s

Kneeling Woodchop - 3x10.....27.5

Tough but good workout!

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx6

Incline Bench Press - 3x10.....135

Superset
Cable Fly - 18x10, 8, 6
Pushups - 10, 8, 6

Machine Lat Raise
75x15
80x15
80x15

Dips - 3x17

Lying Cable Curl with hold at peak contraction, 3x10...forget weights

Legs

Leg Press
180x15
270x15
360x15
360x15

Travelling Lunge - 3x12.....115

Glute Ham Raise - 3x13

Supersets
leg extension - 3x15....170
Hamstring Curl - 3x15......80

Lunges were flipping hard, but felt good!

Upper Pull

Workout with trainer today, let me design this one.

Weighted Wide Pullups
bwx8
30x6
30x6
30x6

Superset
TRX Row - 4x12
BO Reverse Flies - 20sx10, 10, 8 8

HS Row
200x10
220x10
220x10
220x10

HS Pulldown
180x10
200x10
200x10
200x10

TRX Y's - 4x12

Pushdown - 52.5x15, 57.5x15, 15, 15

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

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx4

Incline Bench Press - 135x10, 10, 8

Superset
Incline DB Fly - 35sx10, 8, 8
Incline DB Bench - 35sx8, 6 6

Cable Lat Raise - 3x15......6

Close Grip Floor Press - 3x10......135

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

Legs

First workout in week, sickness blows.

Sled Press - 3x15......300

10-9-8-7-6-5-4-3-2-1 reps for time of
Split Squats, right leg - 50s
Split Squats, left leg - 50s
Time: 8:40

Glute Ham Raises - 3x12

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

Good first workout back!