Good training today

 Prep - foam roller, ASLR, T-spine, hips, rolling

 24 kg Arm bar + Get-up x 1+1
24 kg Get- up + press at each step x 1+1
24 kg Windmill x 3+3

 Circuit
 Pull-up + 28 kg x 3
SLDL double 28 kg x 3+3
MP double 28 kg x 3
FS double 28 kg x 3
HLR x 3 Swing double 28 kg x 5
X 3 circuits

 Treadmill Jog 1 mile x 6.0 speed, 4.5 incline
Air dyne intervals x 20 sec on/40 sec easy x 8 intervals

Stretch