20 kg speed swings 36 x 8, 127lb Press 5x5, walking lunges, laterals

Shitty nights sleep; too hot too sweaty to fall asleep easy and ended up with just 5.5 hours. Yack. Long day too, but, as usual you can never tell how a workout will go by how you feel going in and this was not exception, it was strong :) Nice surprise. Not easy but strong anyway

20 kg One arm swings
36 sets of 8
288 reps
12,672 lbs
RPE 7.5
100 degrees !

Standing Press
127 x 5x5

this felt great. realized I have to lean back FIRST before the arms lower after the first rep. this puts me exactly in the right position to the next rep. Can't lower arms and lean at the same time. Back first.

Walking lunges
3 laps of 40 steps not bad

Laterals
3 x 10/10 with 15s'
false grip takes pressure off biceps tendon

BW 171.4
BF 14.1
W 57.1