The Punisher workout 40 kg OAS 10 sets of 10/10, pistols laterals

  

This was good but had distractions prior so it wasn't a 10 but a solid 8. Could have had better height on swings and locking into the standing plank but the lungs and legs were strong, nothing got tweaked and nothing fell off

Weight  didn't feel heavy either. Starting to get cold though, back to hot baths as pre warmup

One Arm Swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs work

Pistols
top down all reps on one leg then switch
3 x 5/5

these felt very  solid. only one arm self spot. for some reason the two handed spot was actually harder. Probably kept me from counter rotating properly

laterals

2 x 10/10 with 15s
late start cut these short

BW 175.4
BF 13.
W 57.9 ( bath)