Prep work - Z
Get-ups - 24kg x 3+3
VO2 Max 24 kg x 6 reps per 15 sec x 50 sets
Z and stretch
Pretty good workout - the 24 kg felt like the 16 kg - guess all that "light" work might have some benefits. ;-)
My first bit of feedback on S phase - Z is a performance system - not just a joint mobility system. More later....