40 kg One Arm swings 20 sets of 5/5 goblet squats, laterals, rear delts

 Solid one even though a messed up start. Back was tight this morning out the blue. Low barometer and tight right psoas had me feeling something I haven't in years and I got it squared away immediately. That shit scares me to the bone fast

But it all get stretched out and the workout went well

One arms

16 kg  5/5 x 2
20 kg x 4/4
24 kg x 4/4
32 kg x 4/4
40 kg x 5/5 x 20 sets

Power and height and bell speed were excellent from start to finish Very happy with these. Fell right into a natural groove; part lumbo pelvic rhythm,part athletic hinge

Goblet squat
24 kg x 5
32 kg x 5
36  kg x 5

these look much higher than they felt, or looked in the mirror as I was doing them but they worked my legs well and my knee and back felt solid

Side raises/ bent laterals
3 x 10/10 each with 20s

BW 174.2
BF 12.7 ( bath)