Four weeks of swings: 9

13:15 Home


Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout (20kg)



1. 20 x Towel Swings
2. 1 x Goblet Squat
3. 15 x Towel Swings
4. 3 x Goblet Squat
5. 10 x Two Handed Swings
6. 5 x Goblet Squat
7. 15 x Two Handed Swings
8. 10 x Goblet Squat
9. 20 x Two Handed Swings


Finisher


Footwork
8x 1 minute with 20 seconds rest.


Cool Down

Stretch: hamstrings
Foam roll: Upper back, Quads, Glutes.
Rehab: shoulder, SI, AT

Shoulder continues to improve. I was able to do halos without pain and added external rotation with a theraband.