prowler push tues and thur 2 laps, mon and wed 15 mins each stepmill before training

9/5 Upper

Abs wind shield wipers 5x8

Back hammer row 8x8

REverse hyper one arm row with band 5x8 per arm

Arm bars 5x3 per arm

Mini banded EZ curl bar JMS mixed with burnouts 10 each wayx4

SHoulder rok manyxmany

Tsunami bar worked up to 2 plates

9/5 Lower

Standing abs and obliques 6x24

Reverse hypers 3x12

Squats-close stance rawinator. Very very slowly worked up to 355x3. I know this sucks dong but with all the BS of cancer and not being able to train hard, this is the equivalent of 600 when i was feeling good. Just for you a-holes out there.

One leg press 10 per legx6  sets with 2 leg super close after each set for 10 more.  5x burnout close stance at end

Bulgarian one leg with BW for 10 per legx4 rounds

Finished up with heavier leg extensions this time for sets of 10x6sets

9/6 Clean up and extra

After the prowler did some extra leg extensions for 8x8 with 10 secs rest per set and leg curls 6x8  with 10 sec rest per set

Standing ab light for 5x12

That be it or all I can remember

Spud