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 

P4D7 2x 20s renegade row

2x8lbs bird dogs. R1 knees hovered, R2-4 knees down

2x20s fly/raise

R1 2x25s pull up R2-4 2x20 with one try at 2x30s

P4D6 2 x 20lbs throughout. Split squat without the plyo.

P4D5

25lbs x2 lunge/deadlift

20lbs snatch to bridge

Plyo push ups mix of full and modified

20LBS Russian twists

25lb KB around the world/lunge 

W1D1  - I can’t find my comment from the first time I did this one but I am sure I have increased weight. 

Bench squats 25/30/35

Deadlift 25s/35s/40s

Wide squat 25s/35s/40s only a few reps and then back to 35s - grip strength 🥴

Wall sit 25/25/25

Leg lift - with band. Couldn’t figure it out with dumbbell