Training session

Warm-up: 5-minute row (≈1150 meters)

Workout:
Alternating sets, 2 sets per exercise.

1.
Incline Dumbbell Press with legs elevated, pair of 20# dumbbells: 12, 12
-->Increase weight next time
Walking Lunges with Bicep Curl and Shoulder Press, pair of 10# plates: ≈12 steps per set
Walking lunges with row, pair of 25# plates: ≈12 steps per set

2.
Pull-Ups, -55#: 7, 5
--> We will work on negatives for this exercise next session
Sumo Deadlift High-Pull on BOSU: 40# x 12, 50# x 11
--> Increase weight

3.
Floor Swiper with 35# plate: 12, 12
--> Increase to 45#
Mountain Climber on BOSU: 45 seconds, 60 seconds
--> Increase to 2 sets x 60 seconds next time

4.
Dumbbell Clean (from floor, not hang) w/Shoulder press, pair of 25# dumbbells: 12, 12
Overhead Barbell Squats, 50#: 12, 12

5.
Renegade Push-ups (with row, no triceip kickback), 25# dumbbells: 12, 12
Front squats: 40# x 12, 50# x 12 (I think)
--> Increase weight

Notes: Good workout overall. Definitely felt it between my shoulder blades.