Friday Upper Body Lifting/Bodyweight Training (90 minutes)

Pull ups/calf raises/push ups set- 3 times, military presses/goodmornings - 3sets, bench presses 70lbs - 3 sets of 10 (less weight, more reps),  3 sets of  10 hip thrusts with 120lb bar (trying to work in some lower body lifts), single leg RDL - 3 sets of 10 done slowly alternated with 3 sets of push ups- 5 walk out push ups, 10 regular push ups and then 10 regular push ups again, hand weights - bicep curls/forearm curls/shoulder presses. Ended with some ab work