Four weeks of swings: 8

19:15 Home


Warm Up (8kg)


1. 10 x arm raises
2. 10 x Touch the Wall Drill – with Weight
3.  10 x arm circles
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout


Tabata Swings 20Kb
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!

Finisher


20 x Goblet Squats 20Kg


Cool Down

Stretch: hamstrings
Foam roll: Upper back, Quads, Glutes.
Ice: Shoulder.

Shoulder is starting to feel better. I have almost full ROM with very little pain. Will continue to ice and rest and start rehab early next week.