6/18/2016
prep - Foam Roller, Ground Force Method

32 kg Get-up x 1+1 x 5 sets

32 kg One-arm Swing x 10+10 x 5 sets
set every 2 mintues

L-sit in x 10 sec holds x 5 sets (20 sec. between)

Stretch

Today
Prep - foam roller, ground force method
24 kg Get-up + x 1+1
24 kg Goblet squat x 5
24 kg SLDL x 5+5
24 kg Windmill x 5+5
24 kg Bottom Up Press x 3+3

Double 24 kg Jerks x 5 x 20 sets
RATOM except addition of 1 minute rest between two of the sets

L-sit - 10 sec on/20 sec. off x 5

Stretch