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Soul Crusher:
Today workout:

10 Minute warmup w 35lb DB

35 Minute Back, Bi's Calves

3 sets of 1 Arm Rows with 80's superset with calves and bis
3 sets of wide grip pull downs superset with calves and bis
3 Sets of seated row superset with calves and bis
3 sets of Rope Row Superset with low bar row and calves and bis

30 minute circuit - as fast and little rest as possible.

30 seconds on air runner
5x Squat , curl, Press w 45lb plate
Chain Row with 6 plates on the sled
Farmer carry with 88ls kettlebells
10 Tire Flips
Sandbag bear crawl drag


30 minute circuit

Soul Crusher:
If you are like some around here . . . . hint hint  Sh . . . Shiz . . . . and don't train - don't post here.   Thank you. 

djliftsthings:
I only did an hour of intermittent sprints on the bike
back to the weights on Sunday hopefully rotator cuff is good

wes:
11-26-21
Shoulders + Abs:
Seated DB Press- 3 X 30,20,15
Seated DB Laterals - 3 X 15
Bent-Over Laterals - 3 X 15
Crunches - 3 X failure

Just a quickie with hardly any rest at all....great pump with an intense burn.....I was lucky I got it in.....I feel like shit.

Irongrip400:
20 minute Peleton climb ride, 353 calories burned

25 minute shoulder/triceps, four sets of 15-20 each with light weight and abs mixed in 

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