EDT...

My training looked like this:

PR One - 10 Minutes:
Swiss Ball Incline Press - 32kg bells - 50 reps
Renegade Rows - 32kg bells - 50 reps

2 Minute Rest

PR Two - 5 Minutes:
Reverse Flys - 32 reps
Alternating Bottoms Up Curl - 16kg bells - 40 reps

I finished with:

Upright Rows - 32kg bell - 25 reps
Hanging Pikes - 25 reps

I plan on taking tomorrow off from training as I have not taken a day off since September 3rd. I also want to start doing hot yoga on Fridays.

EDT, Clubbell Casts & Hanging Pikes...

My training looked like this:

PR One - 10 Minutes:
Corkscrew Press - 24kg bells - 50 reps
Renegade Rows - 32kg bells - 50 reps

3 Minute Rest

PR Two - 5 Minutes:
Reverse Flys - 20 reps
Alternating Bottoms Up Curl - 16kg bells - 40 reps

Then I did some casts with the 15lb club:

Arm Cast - 40 reps
Shoulder Cast - 40 reps
Shield Cast - 80 reps

I finished with:

Hanging Pikes - 30 reps