Training

Gym this morning

Warmup
Bent over thorasic twist x8
Squat to stand x5
X-behind lateral lunge x10
Reverse inchworm x5
seal jacks x10
1 leg forward backward hop x10

Core
Kneeling rotation resist. 20#. 2x30s
Elevated plank 10s x10
Elevated side plank 10s x5@

Strength
1a) SL Rom DL 65# 12/11 60# 12/12
1b) OH Shoulder press 20# x12 22.5# x12 * (Left shoulder is messed up, takig it very easy)

2a) OH Squat Light body bar x12 x12
2b) Kneeling Lat PD 100# x12 x12

Extra
KB Ladder @16kg
One handed swings both arms per rung
2,4,6,8,10,12,14,12,10,8,6,4,2 = 196swings
+4 extra for 200