16 kg swings 20 x 10/10, 28 min, parallete pushups 4 x 12 , bodyweight squats 4 x 15

 this  went easily and strongly. definitely feeling some unusual tightness of left leg IT band lateral quad down by my knee which is making me uneasy. I think the tightness is from lateral calf though do to going from 50 swings extra to 400

Plus 80 or so deep squats. gotta get this to relax tho so we'll see

172.2