Prowler - 5 round trips, no rest, EconoProwler + 50 pounds, no rest
Afternoon: Mobility drills, foam rolling
1) Prowler Walk (high handles only) - 5 round trips, EconoProwler+80, no rest
2a) Pushup - 2 x 15 x bw
2b) Assisted Pullup (neutral grip) - 2 x 15 x bw-70, 1 minute rest between supersets
3a) Cable Curl - 2 x 10 x #10
3b) Band Triceps Pushdown - 2 x 10 x black band, no rest between supersets
4) Pulldown Abs - 3 x 10 x 5s x black band, 30s rest between sets
5) Band Pull Apart - 50, 20, 10, 10, 10 x red theraband, minimal rest
AM Prowler - just because it was loaded up.
PM Weights - again, the weight was what the Prowler had sitting on it. I did higher reps and short rest because I had only a short time between clients.
Prowler - felt good, knee got tired.
Pushups/Pullups - also felt good. Pullups got hard around reps 14-15, it's been a while. Concentrated on initiating with my lats and finishing with a shoulder squeeze instead of my usual arm-finish.
Curls/Pushdowns - hard after the first superset, just extra arm work because I think it helps my elbows stay healthy and my arms look good.
Abs - okay, I need to make it a little harder.
BPA - 100 every workout means 100 every workout. I missed it last time, which annoys me.
Peter V. Dell'Orto