A1) Front squat (ramp up sets) then 195lbs x3, x3, x3, x3, 185lbs x3, x3, x3, x3
B1) Dumbbell overhead press: 45lbs x10, x8, x8, x5, x5
C1) Dumbbell seated concentration curls (some elbow pain on right): 20lbs x15, x12, x10 switching arms, no rest
D1) Standing single leg calf raise off step: Bwt x15, x12, x12, x10, x10 alternating legs, no rest
E1) Decline reverse sit up: Bwt x15, x12, x12, x10, x10
Jump rope intervals, 90-120 seconds, x5 rounds, 60 seconds rest
Happy with the front squat numbers creeping up. I have consistently kept that lift in the routine since September and am nearing squatting bodyweight sets, beltless. Twice weekly is about right for me (and my low back) with a heavy day and a light day.