Lat raises 7.5, 10, 12.5

Bicep curls 12.5, 15, 20

Shoulder raises 12.5, 15, 20

Triceps 12.5, 15, 20

Single squat 30,35,30, 0

Split squat 30,35,30,25

Deadlifts 30,35,30,25

Sweat dripping 

Dumbbells for all

Bench press 22.5, 40, 35, 35

Flys 22.5, 30, attempt 35, 30, 30

Side grip flys 22.5, 30, 30, 30

Underhand row 22.5, 30, 35, 25

Overhand row 22.5, 30, 35, 25 

Ignite 2 April 14/25

Turkish getup 20,22.5,20

Clamshell 20,20,20/15

Lunge/curl/press 15,15,15

2 min plank - broke many times round 2 and 3

Sit and press 20

P4D14 core

8LBS x 2 cherry bombs

Toe taps 8LBS x 2, last round with 10s

Side crunch/side plank arch 12lbs, last round 10lbs

Plank walk out used slider instead of weight on back 

P4D13

Swing/squat/jump R1-2 20lbs; R3-7 25lbs

Single leg row to sprinter 20lbs for all but one where I tried 25s but couldn’t hold the kettle up on the bicep curl

Narrow deadlift to press R1 15s; remaining 20s 

P4D11

Weighted jacks, 5s, 8s

Clean and press 15s, 20s, 25s

Sumo L&T 8s, 10s, 12.5s

Weighted wall sit 8s, 10s, 12.5s

P4D10 

Round 1 15LBS x2

Rounds 2-5 20LBS x 2 throughout 

P4D9 Turkish getup

Round 1 20

Round 2 25

Round 3 25

Round 4 30

Round 5 25

P4D8 clean and jump R1, 5,6 20LBS R2,3,4 25lbs

Wall sit with curl R5, 6 20lbs and R1-4 25lbs

Double swing 2x 20lbs

Burpees 2 x 20lbs