5/3

 A. Single sided dumbbell or kb RDL, 6-8x4; rest :20 sec/rest 1 min

15# (8), 20# (8) for the rest. 

B. Weighted plank, :30 secx4; rest 1 min

Don't have anything to make them weighted. So, did unweighted. 

+

10 Bent over dumbbell rows

rest :30 sec

10 Push ups

rest :30 sec 

20 Air squats (controlled chest up)

rest :30 sec

20 Side to side cossack squats

rest :30 sec

x2

Did this. 

For bent over dumbbell rows: first round used 15#s, second round used 20#. 

Push ups: 3, 1, 2, 2, 2. 

Push ups: 4, 2, 1, 2, 1. 

Cossack squats used a 15# dumbbell. 

+

Forward fold stretch

Half pigeon

Three way banded hamstring stretch

Did all of this.