7:45am - 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
8:00am- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
DB 20kgs Step-back lunges x 5/5
Pull-up x 1/2/3/4/5 (15 total over 5 sets)
Push-up x 10
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
8:30am - Complete
Notes - Just repeating the same work on Saturday as the last few weekends. Wanted to get in some of that single leg work, some pull-ups, some push-ups since that work is not part of KBM.
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