Mobility

FlowFit 4 rounds
Just a beginner at this

Sandbag getup 8/punching bag 2 minutes at modirate pace
3 rounds

Standing ab Roller 5, 6, 5

Upper Body Weights

Mobility

Hammer Deadlift 90-10, 140-10, 180-10
Chinups/Bench Press 5/135-10, 8/185-10, 8/225-6, 8/245-4
1 Arm Dumbell Row/Hammer Incline Pree 65-8,8/110-10, 75-8,8/160-10, 85-8,8/180-8
Cable UprightRows/StandingPress 120-8/115-8, 120-8/135-7, 120-8/155-5
BodyRows/Feet Incline Pushups 12/20, 12/14

Standing Ab Roller 5/Russian Twists 10/ Vups 10 3 rounds

stationary Bike

It was a lazy day.
Went to Pure Fitness and rode the stationary bike for 17 mintes.
My legs were pretty pumped. I change the tension frequenly on the bike.

Fun stuff

Mobility

TurkishGetup 36lbs 6
Renagade Rows 36lbs 6
Manmakers 36 lbs 6
3 rounds 4:00, 8:54, 13:48

Sandbag Getups 4
BTB Haloes 10 each side
BTB side swings 5 each side
BTB Snatches 5
3 rounds 2:10, 5:12, 8:13

Pushups 30

Lower body weights

Mobility

Back squat warmup 45-10
Front Squats 95-10, 115-10, 135-7, 155-4 legs say more, back says no
Leg Press 270-10, 360-10, 450-10
1 Arm alternate Dumbell Deadlift 115-12
Leg curl/Stiff dumbell Deadlift 95-9/65-7, 110-7/70-7, 125-7/75-7 still feel pulling in upper hamstring by butt
Standing Calf Machine 235-17, 255-17
Arm Curl Machine/Dips 70-7/10, 80-7/10, 90-7/10
Alternate Dumbell Curl/BW Skull Crushers 30-9/10, 35-8/10, 40-8/9
Windmills 35lb plate 5 each/ Butt off floor lying knee raises 6 each/ Planks 45sec 4 rounds
situp15

Cardio stuff

Mini Mobility circuit

Stationary Bike 4 miles at level 15 took 8:19 minutes
Treadmill walk at 4.0 every 30 seconds increased inline by .5 for 10 minutes
Smooth step machine at level 30 for 10 minutes

Stretching

Upper Body Weights

This workout was done after work I had an 8 AM meeting and got to sleep late

Mobility

Hammer Deadlift Machine 90-10, 140-10, 180-7
Chinups/Bench Press 5/135-105, 7/185-10, 8/225-7, 8/245-4
1 Arm Dumbell Row/Incline Press 60-8-8/60-10, 70-8-8/70-10, 80-8-8/80-8
Cable upright Row/Standing Press 120-6/115-6, 120-6/135-6, 120-6/155-4
Body Rows/Feet incline Pushups 12/20, 12/13

Bicycles10 /Vups 10 3 rounds
Standing AB wheel(partial) 5, 5