Easy end to the week

20 free standing leg swings - front and back, side
Arm swings
T-spine roller work
Couch stretch
30 Frog abmat sit-ups
20 each leg x Step -ups - 12" box
40 odd dowel HPS
Band pull-apart external rotator series

Row 1000m
3RNFT
10 Push-ups - slingshot
10 x 10kg dumbbell hang muscle snatch - more like a poliquin press
Row 1000m