6:30am - 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
6:45am- Training session - DB 28kgs SW + step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
24kg BU FSQ+PR x 2/2
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
28kg 2H SW x 10, x 2
DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
5x:
DB 28kgs SW x 5 + step-back lunges x 4/4
pull-up x 1
24kg deadstop SN x 5/5
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
7:45am - Complete
Notes - wow, this was for real. Double swings into step-back lunges with 28s, that was not easy. Very challenging last couple of sets. Loving this.
