Warmup: Foot MFR, Toe Pulls, Ankle/Hip Mobility, Lat Stretch, Frog Squat, Indian Clubs
Good Morning (Barefoot, no belt)
225×5
255 4×5
KB Swings
24kgx10
32kg 2×20, 2×30
Armbar / PB 1-arm Row / Quadruped T-Spine Rotation w/IR
20kg 3×6/6
30# 1×10/10, 70# 1×10/10, 90# 1×8/8
3×8/8
–first set was holding breath, held for breath on 2nd and 3rd sets, much less range but better execution
Indian Clubs (Tall Kneeling, 2-arm Movements 1 and 2)
3×10/10 + 10/10 – moderate speed
Conditioning
20′ Skipping Locomotion
–Really enjoying the T4TG stuff and going to put it into warmup and conditioning for me for a little bit before I put it in for the Operators.
