Swings and Get-ups 

Prep - Foam roller, rolling, Primal move

superset of:

Get-up x 1+1 (various styles)

with

32 kg 2 arm swings x 20

completed 5 supersets 

(calf raises while resting between supersets)

Stretch

Get-up styles: Armbar + bridge at elbow and at hand, Armbar + press at each step on the way up, Press at each step on the way up, Armbar + bridge at elbow and at hand, low sweep get-up

Calf raises are in to bring up my foot and lower leg strength

Good session today with my Chiro - full SFMA eval revealing some restriction in rotation at my hips but overall good movement

Keep Swinging