20 kg speed swings; 40 sets of 8,standing press 10x3 111-127, walking lunges, laterals

 This was easier than expected. perhaps I'm getting back into cardio shape again. that would be nice.It's been awhile

20 kg speed swings
8 RPA
40 sets
320 reps
14,080 lbs moved !! nice workload
RPE 7.5

I was a bit worried going in but it was relatively easy, and strong. Last five sets were hard but mentally no problem and form stayed totally solid. Back to the ba boom- down then back and getting a good stretch reflex

Standing press
65 x 5
85 x3
111 x 3 x 3
121 x 3 x 3
127 x 3 x 4

solid. the timing is coming. hips then shove. triceps and shoulders a bit tired though from monday.

walking lunges
4 laps of 20 ft bw

very solid and knees feel very good. the best in months. not creaky at all

laterals
3 x 8/8 with 15/s

very strong

BW 169.4
BF 12.9

ruck up tomorrow