19:00 Home

Intu Flow
Warmup ad hoc. 

14 minutes of
1 minute swings 20x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks, fencing footwork,

3 min waiters walk, 12kg KB, change hand every 30 seconds.

Stretch
SMR.

My wife joined me tonight and really enjoyed it. She did the same warmu p as me and then did three rounds of swings.  Her form was fantastic so it won't take her long to build up her conditioning.