5:45pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:00pm- Training session - variety
24kg TGU x 1/1
Step-back lunges x 10/10
Pull-up x 3/3/2 (8 total over 3 sets)
Push-up x 10
3x:
DB 24kg rack hold x 2 minutes
DB 24kg farmer carry x 3 minutes
Indian clubs x 2 minutes
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
6:30pm - Complete
Notes - Enjoyed this. Maybe did a little bit too much, not sure. But this felt good. I did try and avoid too much of anything overhead as I am getting plenty of that during the week with KBM.
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