13:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout

Swings 1,2...9,10 x 24
Pushups 10,9...2,1

TGU situps 10x8

Cool down

Stretch: Wall slits, hamstrings, low lunge
Rehab: SI.