's gonna hurt tomorrow

20 free standing leg swings - front and back, side
Butt kicks
20 squats
Arm swings
40 odd dowel HPS
Band pull-apart external rotator series
Band dislocates

3RNFT
5 x 20kg Bear complex
40kg backwards tyre drag, single ring

Soft hands

Quicky with the new tyre sleds.

Row 1000m
Shoulder stretches with red band.

4RNFT
20kg tyre pull - length of the driveway.
20kg tyre drag  - rope between the legs - back the length of the driveway.
10 dumbbell presses - 2 rounds 5kg, 2 rounds 10kg - focus on external rotation in the lockout. Not that there was much of that in the left shoulder. Probably should have played it safer and stuck with 5kgs to really train that rotation I so desperately need.

Small tear on soft girly hands, better than I expected.

The sled pulls are more taxing than I thought. With that weight they're not heavily to pull, but the cumulative effect gets to you.