3x20 SL DB DL w. 37.5/40/45
alt. 3x16/18/20 DB Squat w. 37.5/45/55

16 KB swings

3x10 Lower back hyper extensions
alt. 3x16 bicep curls w. 25/25/30
alt. 3x14 leg lifts w. band
alt. 3x10 face pulls w. 50/50/57.5

500s
3x150k fr,fly,br
300bk
200fr
~1000

5fr/4k/3bk/2imd/1fr

6x150 50k/d/s IMO

6x300 fr/IM/bk

200k

Wd ~4300

4x20 DB Sq w. 32.5/40/45/50
alt. 4x10 DB Shoulder Press w. 30/32.5/35/35

3x8 DL w. 135/165/185
alt 3x10ea DB Row w. 40/45/45

5s/4k/3p/2wd

~1300

5fr/4k/3p/2im/1fr

6x100 im,bk,fr

wd ~2100

5fr/4k/3bk/2im/1fr

8x200 k,s IMOx2

2x300 fr

2x100 fr desc 1:01/1:01

wd ~4500

4mi run ~45min

3x10ea SL DB DL w. 40/45/50
alt. 3x10 DB SQ w. 45/50/55

3x10 Bench w. 95/115/135
alt. 2x10 Back extentions
alt. 2x8ea Shoulder Row w. 50/50

Saturday Morning Yoga with the mom

Stretch & Core

5/6/6/6/3 HC w. 75/95/115/135/135

4x6 DL 135/165/185/200
alt. 3x20 DB Squat w. 30/45/50

3x20 chest pass dynamax w. 14
alt. 3x20 overhead throws dynamax w. 14
alt. 3x8ea bicep curls w. 30/35/30
alt. 3x10  tricep pull down w. 50/50/60
alt. shoulder circuit

5x8 DB Bench w. 75/95/125/135/135
alt. 5x8 DB Sq w. 30/35/40/45/50

4x6 TB DL w. 95/135/175/195
alt. 4x8 pull ups neutral grip

2x20 Double Battle ropes
alt. 2x20 alternating supermans

2 miles ish in the rain. Thereputic

5/5/10/8/6 DL w. 100/135/155/175/185
alt. 3x8 DB seated shoulder press w. 30/35/35

10/12/14 DB squat w. 30/35/40
alt 3x8ea DB row w. 45/50/50

5fr/4k/3p/2imd/1fr

8x150 2ximo k,d,s

8x50 fr on :35

wd

~3400

3x5 HC/FSq 45/65/80
5/4/3/2 HC 95/115/130/130

Core:
2x[16 v-up
16ea cherrypickers w. 9
12ea elev hip raises
10ea superman on swiss ball
16 leg raises w. 9
16 curl ups]

8/8/6/6 TB Sq w. 135/155/175/195

3x30 Battle ropes

3x8 DB Sq w. 30/35/35
alt. 4x10 DB Shoulder Press w. 30/35/37.5/40

4x8/8/6/4 BB DL w. 95/135/155/175
alt. 3x10 DB Bench w. 35/40/40

3x10 Standing Row on Pulley w. 42/50/50
alt. 3x12ea crab walk w. blk band
alt. 3x12ea shoulder circuit w. band

core

5s/4k/3bk/2imd/1fr

3x200 k fly/bk/br

3x200 IM

wd~2800

Easy Saturday morning. Nice yoga. Nice mediation. Trying to be more centered

3x600 s,k,p
16x50s IMO,Fr on :50
wd
~2700