9/27/17 Wednesday September 27, 2017 (DB 24kgs KB aerobics)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:15am - 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

7:30am- Training session - DB 24kgs KB aerobics

3x:
16kg arm bar + TGU 1/1
Bridges x 5
48kg DL x 5
Push-ups x 5
Pull-up x 1, 2, 3 (add one each round)

15 minutes DB 24kgs KB aerobics:

DB 24kgs CL x 1 SS PR x 1/1 FSQ x 1
DB 24kgs CL x 2 SS PR x 2/2 FSQ x 2

DB 24kgs CL x 3 SS PR x 3/3 FSQ x 3

Got 3 full ladders to 3, plus another round of 1s

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

8:15am - Complete

Notes - Writing this now on Friday afternoon.  Excellent training session followed by 90 minutes of bodywork.  I am coming back to life here, and this is good stuff.