16 kg Swing Vo2 20 set of 10, Press 165 x 1 x 10, band pushdowns, rev curls

 Started off with swing Vo2 . Been a minute since I did this and boy could I tell.At one point I did 30  min of 15:15 with the 24! Crazy. I had thought about using the 20 then came to my sense and glad I did. I was supposed to do 10 reps in 15 sec but it consistently took me 20! Crazy
Looked back on old video and I was swinging much faster. wow. kinda shocking how much I lost
still did 20 sets in less than 20 min but that makes no sense. 

Then went to presses and the protocol was this

Set the chest

Set the elbows
Unrack Stiff
Push right

went very well except for a very few not perfect 'push right' where I felt the left tricep just a bit

173.2 BW