6/25/17 Saturday June 25, 2017 (24kg KB aerobics)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:35am - 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

7:50am- Training session - 24kg KB aerobics

24kg TGU x 1/1
24kg GSq x 5

24kg KB aerobics 20 minutes:

ladder:
SW 1 SN 1 PR 1 FSQ 1, set down, switch hands
SW 2 SN 2 PR 2 FSQ 2, set down, switch hands

SW 3 SN 3 PR 3 FSQ 3, set down, switch hands

Ended up getting through 3 ladders and then one set of 1 rep each arm

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

8:25am - Complete

Notes - Solid, this was very enjoyable and felt good.