26 minutes of rope work 10 sets of 45 seconds on and 15 seconds off -kettlebells lateral swings -single-arm club -Bulgarian bag Stopped in the middle of my planned workout because I wasn’t feeling it tonight. Get back in for family time. Shields High gents!!

26 minutes of Flow Rope Moves 4 sets of 12 of Mace 360 (alternating left then right) 4 sets of 12 single-arm club (alternating left then right)

I have been doing upper body everyday as a meat head experiment I go heavy on one day and lighter the next change it up here and there I feel good , I'm just push myself just enough. Is this a good plan, I'm only doing it 5 times a week for a month I want an opinions on this. Just want to conditions my upper a little more

1. Rope warm-up — 5 minutes - 0:00–1:00: Underhand figure-eight, right lead - 1:00–2:00: Underhand figure-eight, left lead - 2:00–3:00: Overhand figure-eight, right lead - 3:00–4:00: Overhand figure-eight, left lead - 4:00–5:00: Alternate direction every two rotations 2. Clean–press–squat — Every 2:00 × 6 rounds Alternate arms each round: left/right/left/right/left/right. -3 cleans + 3 presses + 4 squats 3. Swing and march — 8-minute EMOM * Odd minutes: two-hand kettlebell swings * Even minutes: goblet march 4. Cooldown — 3 minutes * 1:00 easy underhand rope flow * 1:00 half-kneeling hip-flexor stretch * 1:00 child’s pose with side reach

Day off work out , 50 mace swings, 80 kb swings, sand bag training, 70 beach press, lat pull downs and neck training. We are grilling with family and enjoying the rest of the day with each other