Used 20lb kb, if I use higher it goes into my back on the high low swings. 

Did not swing on the curtseys 

Medium band R1-2, Heavy band 3-5

Day 19

Wood choppers 15/20/22.5/25

Squat and twist 15/20/22.5/25

Lunge row/twist 15/20/20/22.5

Day 18

40lbs for legs

20lbs for skaters 

Day 17 stuck with 20lb kb throughout. 

Tried 25lbs and it hurts my forearm when the bell swings over the wrist. 

Day 16

Bicep curls 20s/20s/17.5s/17.5s

Tricep dips with 25lbs

Goblet squat 40/40/30/30

Dead bug sweeps 20s/17.5s/17.5s/17.5s to failure

Day15

10lb vest

Curtsy 20s/25s/30s/35s

Hip thrust w/ heavy band 25/35/35/35

Donkey kicks w/heavy band 

Day 13

Skaters/lunge jumps 15

Golf swing/sit n’ press 25

Arms shaking on knee tuck push up and plank from the core workout yesterday 

Day 11

Shoulder/military press 20s 

Skull crusher 20

Rows/Flys 20s

Renegade row/bicep curl 20s, singled the bicep curls

Low reps throughout to failure 

D10

Lunge twist 20/25/30/35

Snatch/press 20/25/30/35 (rack only with the 35)

Golf swing 25kb throughout 

Only time for 4 rounds 

Day 9

Single row/fly 15/20/20/20/20

Bent over row/fly 20s/20s/20s/20s/20s

Back extensions on floor