The dead walk

1 coffee, 2 cigs
5g creatine+BCAA
C4

Zottman curls
25xa bunch of singles and doubles, hands and forearms are surprisingly beat up

Warmed up hands under hot water
Arm BFR cuffs
RHAx0:40+Kneeling finger tip PU holdx0:40
3 rounds, no rest
Cuffs off

Leg BFR cuffs
Calf raise 10 count hold on the last rep
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Seated toe raise 10 count on tenth rep
40
Cuffs off

16kg towel swings
1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10, 11, 11, 12, 12, 13, 13, 14, 14, 15, 15 =240
1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10=110
1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10=110
460 total swings took about an hour and twenty minutes (estimated). Told myself I was just warming up so neglected to turn on the timer and then just decided to go for it.

~10 minutes rest+coffee and cigarette
30 knees up crunches, could really feel the abs activating which was interesting
16kg waiters walk x 2L/2L
30 knees up crunches
16kg 1 arm FWx 2L/2L
30 knees up crunches
16kg waiters walk x 2L/2L
30 knees up crunches
16kg 1 arm FWx 2L/2L
30 knees up crunches
16kg waiters walk x 2L/2L
30 knees up crunches
16kg 1 arm FWx 2L/2L

Another coffee and cigarette with a bunch of dislocates using the normal band.