AM
BCAA+5g creatine

Glute circuit (bird dog leg lift, donkey kick, lateral leg lift, knee to elbow)x1x10
3:00 glute bridge

Iso's
Bottom PU
0:15, 0:20, 0:20, 0:10, (close grip for this set) 0:10, 0:15, 0:20, 0:15, 0:10. 0:20
~2:58 total
Bent arm top PU
0:15, 0:20, 0:10, 0:20, (close grip for this set) 0:10, 0:15, 0:10, 0:20, 0:10, 0:20
~2:10 No rest between these two, went straight from the bottom hold to the top

Goblet mornings 16kg
0:20, 0:30, 0:40, 0:30, 0:20, 0;20, 0:20, 0:35, 0:20, 0:30
~4:4
30 minutes total
Half hour stretching, focusing on the adductors and shoulders/neck. More later.

Round Noon 
BCAA+5g creatine
Glute circuitx1x10 + 2:00 glute bridge

Iso's
Prayer squat
0:56, 0:50(?), 0:49
~2:56
Side plank
0:20, 0:25, 0:10
~0:55/side
Bear
0:30, 0:30, 0:20 
~1:33
in 10:00

HS 2H swings 16kg and walks in between sets
(1+rack walk, 2+rack walk, 3+rack walk)x2
(1+1 arm FW, 2+1 arm FW, 3+1 arm FW)x2
(1+waiter walk, 2+waiter walk, 3+waiter walk)x2
(1+1 arm FW, 2+1 arm FW, 3+1 arm FW)x2
48 swings total, tomorrow up the reps to 6