Switched to working off percentages on big lifts (bench, incline bench, press, squat) inspired by Troy and really like it so far. Percentages give you a goal to hit and that has helped a lot. Hope to see more PR’s keep coming

BB bent over row
4×5@160
3×3@185

Incline bench TM 195

5@125
5@145
5+@165
1@185
1@205
1@215 PR
AMRAP@125

Superset single arm close grip Row machine/lat pull down
4×6
4×8

Single arm DB bench
1×8@60
3×8@70

TRAPS SUPERSET

Cardio:
5 rounds:
as fast as possible with no rest between exercises, minute rest after each round:

10 med ball slams
20 rope slams each hand
20 kettle bell swings
5 DB snatch right hand @45
5 DB snatch left hand @45