Last three days, work go in the way, but squeezed this in.
Rower: 2x30minutes Squats: 5 sets (20-5/set)85 up to 205 lbs Squat press: 5 sets(16-5/set)65 to 100lbs Planks: 15 minutes total per day Kettle bell squats: 30x45 lbs Kettle bell swings:30x45 lbs Push-up: 100 total