Joint rotations

Half get ups
36kg x 6 reps a side

Bottoms up press
24kg x 1,1,1,1
28kg x 1,1,1 PR

Long Push Press with walkout
40kg x 1,2
44kg x 1,2/1,2

Single arm swings
32kg x 200 total reps (sets of 10 a side to 200)

Dragon flags x 5
Standing wheels x 5

Great workout, I liked the bottoms up press and I really liked the long push press with walkout. Finished with a good cardio session.