48 kg One Arm Swings 10 x 6/6 bw lunges, laterals

 Neck and traps a little jacked up from too much screen time, I was hoping the swings would "reset it".  Thought they would just wasn't sure 48kg version would
Turned out it did, thank goodness

One arm swings

16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10 
160 reps
16,960 lbs

bw lunges

3 x 10/10 ( getting easier)

Laterals
3 x 10
rear delts
3 x 10 both with 15 lbs

BW 175.2
BF 12.5