Rear lunge:
-1x10xbw
Squat:
-warmup
-3x5x280
Bench press:
-warmup
-3x5x205
Rear lunge:
-warmup
-3x5x120
Push crunch:
-3x8x110
Xband walk
-2x20
*I have found it easier to write "-warmup" instead of each set, which I don't really care about for the sake of mapping progression. I do find it important to write the sets and reps and weight of the work set though, instead of just a spreadsheet with weight values, because what if I do 1RM or 5RM or anything I wouldn't know. Also, writing the workout first then making notes or additions is easier than putting everything in as I go.
*I have found it easier to write "-warmup" instead of each set, which I don't really care about for the sake of mapping progression. I do find it important to write the sets and reps and weight of the work set though, instead of just a spreadsheet with weight values, because what if I do 1RM or 5RM or anything I wouldn't know. Also, writing the workout first then making notes or additions is easier than putting everything in as I go.
