back to training after a break (strained something and needed to let it heal), more calisthenics than kb for some time, Tue: warmup, pushups ladder ( archer 1-2, 1-hand kneeling 1-2), rings pushups drop set, 32 snatches, Wed: 20+30 swing, 2x (3x ea snuster+row + dl, farmer walk) 2pm: 2x20 elevated pushups, 2x30s wall sit, weight plate 4 min of swings to overhead, halos, twists, curl to press evening: 3x10 rings pushups, 30s wall sit, 3x10 ring rows, Thur: 20+30 swing, 5 ea ohp, stretching Fri: 3x10 swing, 10+10 double kb swings, 3x 25m sprint, jump rope 3x10 pushups, 3x 10 squats, 3x10 leg rises next week: Sun: lunges 3x10ea, hip thrust 3×15, assisted ring dips 3x10, c&p ladder 1-2-3-4-5 kb 24 Mon: cardio - 100 snatch kb 10, reflex ball boxing, evening bulgarian bah 10+10 spin, 10 clean, 10 spin to arm throw, 10 shoulder to shoulder Tue: warmup- jumping jacks, shoulder stretching - letters w t y i a, MC6HC Upper#2 phase 1 (2 rdns 24+16, 2rnds 16+16), phase 2 2 rnds 16+16 ( last round increased volume to 15each instead of 5), evening 3x (12 squats, 10 pushups,15 ring rows)

A little fatigued today so I threw together a quick but efficient workout. I had to get something in because I will be out of commission for the next two weeks - I am having a small inguinal hernia fixed tomorrow. I won't be allowed to do much besides walk until it heals up a bit. The main portion of the workout was a 12 minute EMOM of the Armor Building Complex (ABC) Double kettlebells (16 kg) - 2 cleans, 1 press, 3 squats Then as a finisher I did 14 goblet squats on the slant board using a 20 kg bell (this made an even 50 squats), 10 pull ups, and 5 minutes of jump rope. See y'all in a couple weeks. 💪