40 kg One Arm Swings 10 x 10/10, barbell hacks, crawls, laterals

 Just me and old training partner Joe Sarti today, everyone one else out on easily the hardest workout of the mini cycle! It was good to have Joe to share the pain with. Solid reps, all the parts were fine, stinkin  hot out early and I sweated good. This is always 5 reps too long :)

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs
RRE 7.5- 8.00

Barbell hacks
95 x 8
115 x 7
135 x 7
155 x 5

Crawls
4 laps of 70 ft

excellent

laterals
3 sets of 10/10 with 15's

BW 170.6 !!!
BF 13.5 ack :) dehydrated

heat ruck tomorrow