I think I need to stick to using gloves as the weights get heavier. Bruised up the palm of my left hand. Anyhow…

• 200m row warmup
• 10×2 squats with bar only
• 50lb 10×2
• 60lb 6×2
• 70lb 4×4
• Superset x3:
• 30 lb incline press x8
• 12lb fly x10
• Plank reverse fly 10lb
• Superset 2..4 sets:
• Pulldowns (chinup position) 160lb x8
• Rows 40lb x12
• Next
• Yellow kb upright rows 3×8 (remember to pull outwards at top)
• Yellow kb reverse dead lift 3×12
• Yellow kb side lunge 10/leg one set
• One arm squat thrust 30lb 3×8…cut short because of hand issue… switched to band
• Superset 4:
• Bosu ball side shuffle x40
• Red band looped around pillar, one knee up, press band out…core twist resist
• 10 flutter kicks, 1 leg up, repeat and increment raise 2..then 3