Joint rotations

Hindu pushups 3x15

Get ups bottoms up 16kg x 4 a side

Goblet squats 24kg x 3 prying holds

Face the wall squats BW x 7

Halos 16kg x 7 each direction

Overhead walkouts 40kg x 2 laps around basement l,r

Handstands 1 arm both sides x 2 (7 sec holds)

Double Snatches

24kg+24kg

x10 then 90sec rest

x10 then 90sec rest

x10 then 2 mins rest

x10

Double FSQ+Push Press

28kg+28kg

60 sec rests

5,5,5,5

Standing Wheels

5,5,5

Plate Pinches

2 hands

120 lbs 6 sec holds x

5 holds

Grippers

T x 10 l,r

#1 x 10 l,r

Good workout. Double Snatches with 24kg bells felt good but not sure if I could have done 10s with the 28kg bells. The FSQ+PP with the 28kg bells felt light and I could have gone with 32s or 36s even. Picture of one arm handstand holds below.