Saturday 12/23
Prep - foam roller, GFM
16 kg Arm bar and bent arm bar x 1+1
16 kg 1/2 kneeling windmill series x R+L
24 kg Get-up + x 1+1
32 kg One-arm swing x 5 every 30 seconds x 10 min
rest 1 min
32 kg Get-up x 1 EMOTM x 10 minutes
stretch
Rest Christmas Eve and Christmas Day - hope everyone had a great holiday (if celebrating).
Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L
36 kg One-arm Swing x 5 {10 seconds on - 30 seconds rest} x 20 sets
rest 2 min
36 kg Get-up x 1 EMOTM x 10 min
Stretch