Joint rotations whole body
Hindu push ups 3x15
Get ups 28kg x 5mins
Goblet squats 24kg x 3 low holds

Single arm swings
24kg x 10+10 every 90 secs
Total swings 200

Standing wheel jack knifes 1 set 12 reps

2 mile mountain hike duration 1 hr 50 mins

I worked out today (Sat afternoon) because I ended up working late friday and just wanted a beer or 2 or 3, you get the idea. Good workout, get ups felt good and it felt good to swing again. Got 200 total in with 24kg and then finished with 1 set of 12 standing wheels. And then a mountain trail hike about the intensity of a light jog.