18:30 Home
One arm KB press 2x5x16
Pullups 2x5x12
Pistol 5x12,8, to parallel or below. (getting full depth on last reps)
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes
Swings 30/30 20Kg, 20 reps for 5 minutes.
Stretch: Couch stretch, soft tissue, hips, feet, achilles.
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