Started out with 3 rounds of the following workout, with no rest between moves:
20 Feet Together Barbell Back Squats immediately into
12 1-arm Dumbbell Overhead Presses per side immediately into
8 Dumbbell Biceps Curls immediately into
8 Abdominal Roll-outs
Repeated for 3 rounds
Then hit the following circuit for 3 rounds, again with no rest between rounds:
10 Dumbbell Lunges per side immediately into
15 Weighted Feet-elevated Push-ups immediately into
10 Incline Dumbbell Curls immediately into
10/10 Reverse Crunch Abdominal Roll-ups, hitting 10 full reps immediately into 10 reps of the last half of the movement
Repeated for 3 rounds
Then hit 5 rounds of the following Super-set with no rest between the first and second move:
10 Barbell Drag Curls immediately into
15 Weighted Push-ups
Repeated for 5 rounds
Finished up with Joint Mobility work
Greased the Groove with 6 sets of singles per side for 1-arm Assisted Pull-ups throughout the day
Great night!!
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