11/12/15 Thursday November 12, 2015 (20kg TGUs, SLDLs)

6:50am - belly breathing, OS resets, Primal Move practice, lacrosse ball release  - 40 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

7:40am - Break

8:50am - Resume

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

9:00am- Training session - 16kg TGUs, SLDLs

2x
20kg TGUs, 1/1
20kg SLDL, 3

9:10am - Complete

Notes - Uneventful.  Feeling pretty good all around.