24 kg speed swings, 15 min, 30 lb walking lunges,parallel pushups, side delt

As usual, after a big 48kg workout and a heavy press day I'm sore in the upper back for this workout :) Just makes throwing around the 24 as fast as possible a little more uncomfortable but that's the game
Surprisingly too I was very strong today cardio wise, after how hard Saturday was in that way. NO double breathing the whole time! First ever. Very good conditioning sign. And power and acceleration was solid as well. No bodyparts ached and that's very very nice.

Speed swings
24 kg
15:15 x 10 per arm
30 sets
300 reps
15,900 lbs

Sandbag lunges
4 laps of 20 steps + farmers walk back

these were good but not easy

Parallel pushups
3 x 20
1 x 15

triceps a bit tired

side delts
3 sets of 15 with 12's
these as usual feel vital and really helping my shoulder stability

BW 163.4
BF 11.7%
W 57.2

ok short ruck tomorrow

datsit
neverquit