warm up
bike 3 min
body weight reverse hypers x 15
wood choppers x 20
...This was mostly to loosen up my back so I could get into my bench set up

Bench
Comp set up

bar x 10
added 2 chains
bar x 5
135 x 3
185 x 2
225 x 1
added 2" foam in place of a board press
225 x 1
275 x 1
315 x 1

took out the foam and added a metal pro viking presser size 56 which is probably about a size too big on me.

315 x 2
315 x 1.5 the shirt came up after my first rep
315 x 1

I'm still learning the shirt...it's not going quite as well as I would have hoped. I had become accustom to the groove of my inzer and the metal is totally different. I've still got plent of time to learn it.

strong man log rack lockouts
log and blues 2x8
log blues and yellow 2x5

standing military press
155 3x10

1a. blast strap push ups 3x12
1b. blast strap curls 3x12

2a. band pull aparts 3x12
2b. lateral raise 3x12

Belt Squat
1 plate x 10
2 plates x 10
3 plates x 8
4 plates x 6
5 plates x 4
6 plates x 4
6 plates and a quarter x 4

Bike 15 min with 5 min of sprinting mixed in

abs

It felt good to kind of squat again...I still felt it in my back but whatever I can still walk so it's all good.

warm up
bike 5 min

reverse hypers
body weight x 25, 25, 25, 25, 25

GHRs
20, 20, 20, 20, 20

bike
20 min

Bike
20 min

then a whole bunch of different abs. good times

Bike
5 min

Bench
bar x 10
added 2 chains
bar x 10
135 x 5
185 x 3
225 x 3
255 x 3
275 x 2

Tabatta db bench
50# dbs, after my first two sets i had hit 37, I finished around 75 or so...those were miserable.

1a. blast strap rows
4x10
1b. GHR sit ups
4x20

2a. ab fall outs
4x10
2b. curl and press
4x10