AM
A1. Front Rack Deficit Reverse Lunge; 8 reps/leg x 5 sets; rest 1min bw legs 
A2. DB Death March; 20m x 5 sets; rest 2min https://www.youtube.com/watch?v=2o_lal2jpQc
B1. Barbell 1 Leg RDL; 8 reps/leg x 4 sets; rest 1min
B2. Russian Step Ups; 6-8 reps x 4 sets; rest 1min

PM
Row 1k @3:50 pace
12 push press 135#
6 muscle ups
rest 30 seconds
x2
+
Row 1k @3:50 pace
12 push press 135#
6 muscle ups
rest 30 seconds x2
+
A1. Elbow on knee external rotations; 10-12x3; rest 30 sec
A2. Powell raises; 10-12x3; rest 30 sec
A3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec

Results
AM
A1. 115#, 125, 125, 125, 125
A2. 45# for all sets 
B1. 115# for all sets
B2. 105# for all sets (6) 

PM 
5:00-5:30 for each set  (all sets UB)
+
A1. 10# for all sets (12)
A2. 10# for all sets (12)
A3. Completed 

Wasn't able to come into the gym till the afternoon. Completed all of the work in one long session and took a short break between the AM and PM session. Body is feeling good today. Warmed up with the newer mobility exercises we went over. I am going to keep using these in my warm ups. Lunge/ Death March combo is spicey on posterior chain. Was off balance on RDL's. Haven't done them much. Step ups was bothering my right knee, so I kept the load lighter across each set. Afternoon session felt much better compared to last week. Focused on breathing mechanics that you showed me. Felt like I was in more control of pace. Stayed a couple seconds under 3:50 each set. Went unbroken on the push presses and muscle ups. Hands are starting to finally heal.