Zog's dojo ,1800 hours
24 kg kettle bell, pull up bar , gut wheel
Music, Gogol bordello
Myofascial release, ( foam roller) , pry out the hips
10 swings /1pull up, 15 swings / 2 pull ups, 20 swings / 3 pull ups
5 times for 225 swings and 30 pull ups
3 sets of 10 gut wheel
Still have to make a few adjustments for fresh ink. This is a get workout, nothing trumps some good ole heavy swings. Good times after. Long weekend meat trucking , zog
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