When I saw this workout posted on Instagram, I was like, where the heck are the burpees??? lol
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Might I suggest burpees? 
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Y’all are hilarious. I don’t do burpees that often? 
Thanks for the stereotype though.
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Peloton
20 Minute Vinyl Vault Ride – Hannah Corbin
7.16 Miles, 21.5 MPH, 260 Kcal, 138 BPM
Legs
Strength Reps: 8, 6, 3(4xMax Reps)
Cybex Squat Press
8x270
6x320
7x360 (Max Reps)
5x410 (Max Reps)
4x430 (Max Reps)
SS
Toes to Bar
3x8
HS IL Leg Curl
8x35 PS
6x45
8x55 (Max Reps)
7x65 (Max Reps)
4x75 (Max Reps)
SS
Front Squats
10x65
8x95
6x115
LF Leg Extension
8x130
6x150
8x170 (Max Reps)
7x190 (Max Reps)
5x210 (Max Reps)
SS
Air Squats
3x20
LF Glute Machine
12x70 Per Leg
10x90
8x110
Hip Adduction
10x190
8x210
10x230 (Max Reps)
8x250 (Max Reps)
6x270 (Max Reps)
SS
Side Leg Raises (Hip Abduction machine is broken)
3(10 Per Leg)
63:00, 436 Cals, 107 BPM
Sauna
18:00
Comments: Good session. Another solid weekend of eating like crap and drinking too many beers. Still woke up and got a good session in at least. Going heavier this week. First time doing Front Squats in a while. Once I got to 115 I remembered how much I hate that lift so I stopped there. Plenty of super sets this morning and my legs were smoked walking up the stairs at my office a while ago. Finished in the sauna. I was in there talking to a few of the gym guys and it’s so funny how abruptly people will end a conversation and walk out of that thing. Ha ha… It happened to me when I got in there and one of my buddies sort of stood right up and left in the middle of the conversation. Then, I did it to someone else once I was about to pass out. LOL Once I hit 18 minutes I just stood up right in the middle of the conversation and said, “Alright gents, have a good day” and walked out.
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Heck of a leg day Trent. Strong numbers on that cybex squat press. I love that machine. I think I have said that before. LoL
Front squats today too? Nice!
The sauna has a way of doing that. When it’s time to go, it’s time to GO.
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Yeah, the sauna is just a different animal. I go from feeling perfectly fine to about to die in a period of 1-2 minutes.
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Hahah yep, wrist and lat flexibility, bar choking the neck, and the bar digging into your delts. What’s not to love!? 
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I was doing the cheater grip with my arms crossed and more or less just mashing the bar into my neck. 
Always good to check in on that wretched lift once in a while.
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Yesterday’s Cals: 3,000/-200
Metcon
Four 4-Minute Rounds of:
4 Power Cleans, 70% (115 lb)
6 Ring Dips
8 GHD Sit-ups
10 DB Front Squats, 2x30 lb
12 Ring Rows
Max Calorie Airdyne with Time Remaining
*Rest 1 minute after each round
Post Airdyne Calories: 14+17+13+18 = 62
20:00, 242 Cals, 145 BPM
Gym – Push
Bench
8x155
6x175
6x185 (Max Reps)
4x195 (Max Reps)
4x205 (Max Reps) Probably had another rep
SS
4-Count Flutter Kicks
3x5
Arsenal Shoulder Press
8x45 PS
6x55
7x60 (Max Reps)
5x70 (Max Reps)
4x80 (Max Reps)
SS
DB Front Raise
3(8x30’s)
Flat DB Bench (Max Reps)
8x80’s
5x90’s
4x95’s
SS
DB Shrugs
12x55’s
10x65’s
8x70’s
LF Side Lat Raise (Max Reps)
10x70
8x90
Out of Time
56:00, 355 Cals, 95 BPM
Comments: This was an interesting session. I had a work meeting that put some time constraints on this one and I paid the price during my gym session. First, I put together a gasser of a metcon (mainly for the IG page) and my upper body was noticeably smoked after that. The max calorie Airdyne intervals were probably the culprit. Oh well… Went to the gym and still got some solid sets in but not quite what I was hoping for. I started talking to a new gym friend while on Bench and that took up a lot of time. Therefore, all of the sets after that were rushed with minimal recovery. I really wanted to get 4x100’s on Flat Bench but it wasn’t happening today. I will try again next time.
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Heck of a push day. Playing with the 95s after hitting heavy BP is impressive. You probably had those 100s easy if not for those.
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Thanks Shane! 
Yesterday’s Cals: 3,000/-
Garage - Pull
Peloton
20 Minute HIIT Ride – Hannah Frankson
7.33 Miles, 22.1 MPH, 299 Kcal, 151 BPM
5 Minute Cool Down Ride
Pull-ups
8xBW+20
6xBW+40
4xBW+50
4xBW+60
4xBW+70 (PR)
20:00, 135 Cals, 106 BPM
Accessory/Metcon
3 Rounds:
6 DB Hang Clean & Jerk, 2x40 lb
8 Landmine Rows (Per Arm), 50 lb
10 Back Extensions
12 DB Rear Lat Raise, 2x30 lb
14 Goblet Squat, 40 lb
16 Calorie Bike
14:32, 172 Cals, 143 BPM
Gym – Pull
HS IL Low Row
8x70 PS
6x90
5x115 (Max Reps)
5x120 (Max Reps)
4x125 (Max Reps)
Rope Cable Curls
8x42.5
6x50
6x57.5 (Max Reps)
4x65 (Max Reps)
4x65 (Max Reps)
SS
Rope Single-Arm Straight Arm Pulldowns
3(10x20 lb Per Arm)
Arsenal Reverse Pec Deck
10x100
8x110
6x130
21:00, 139 Cals, 103 BPM
Comments: Good session. Started with a smoking Peloton ride and then managed to squeak out a PR on Pull-ups. Before this session I was trying to think about how to fit another metcon in for the IG page and decided to program one in after Pull-ups as accessory/conditioning. I liked doing that as it is a good way to burn some more calories and get the heart rate up while doing accessory work. After that I went to the gym and did some rows/curl work and more accessory. Done.
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Stronk pullemups there boi!
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Agreed. Those are some crazy pull up numbers! Nice PR Trent!
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Thanks gents!
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Yesterday’s Cals: 2,900/-300
Peloton
60 Minute Power Zone Endurance Ride – Denis Morton
Total Output: 786 kj
Calories: 966 kcal
Avg Cadence: 80 rpm
Avg Speed: 22.1 mph
Distance: 22.07 miles
Avg Output: 219 watts
Avg Resistance: 53%
Avg HR: 158 bpm
Leaderboard: 1,904/30,422
5 Minute Cool Down Ride
Comments: Good ride. Started off slower and then, in typical “Trent” fashion, I loosened up and decided to give it hell on the second half of the ride. LOL I guess if you’re feeling it then go for it? Done.
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Kick ass pace Trent! Amazing man. 
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Yesterday’s Cals: 3,200/-400
Metcon
“Murph”
Complete the Following For Time Wearing a 20 lb Vest:
1 Mile Run (Sub 3 Mile Bike)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run (Sub 3 Mile Bike)
36:40, 507 Cals, 161 BPM
10-Minute Cool Down Ride
Comments: As some of you have figured out, “Murph” is my benchmark workout. I train to do it on Memorial Day weekend and usually throw it in the mix once in a while to make sure I still have it in the tank. Today’s time was about 3:30 slower than my (First) time in the Spring. Not surprising as I haven’t done anything remotely close to this in a while. There were definitely some rest pauses in there as that is another level of volume/muscle endurance. Always a good workout. Done.
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Heck of a time Trent! Great job
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Anything for the 'gram. Gotta keep the followers entertained. We appreciate it. lol
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