4/1/17 Saturday April 1, 2017 (Circuit 20kg Windmills, 32kg GSq + 2H SW)

9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:35am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:50am- Training session - 20kg windmills, 32kg GSq, 32kg 2H SW

4x:
20kg windmill x 1/1
32kg GSq x 3
32kg 2H SW x 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

10:20am - Complete

Notes - Quick, easy, just what was planned for here on the last of the back off and recovery week.