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 

LUD1 legs - always love this one. I used between 15 and 80lbs 💪🏼

Jan.4/25 The arm workout was absolute fire! 👏🏻

Ignite Day 2

25’s farmer carry x 4

25’s split squat x 4

40’s chest press 1/2 round 1; 35’s for 1.5-4

30’s Russian twists x 4

Nov.11 - 25s for kbs, 15/20 wood chopper, 20s deadlift/fly, 8/10s sumo serve the platter/raise

Skipped tabata today out of time