Semi Nietzsche and DB combo 2 etc

Open-

Semi F N:
Front squats/good- mornings/ farmer's walk; 5 of each, 5 sets

45 lb BB for FSs and GMs
pair of 70 lb DBs for farmer's walk- 35-40 ft.

Alternating Turkish Get Up/windmill/swing; 5 reps (that’s both sides per rep).
3 rounds.

TGUs and windmill: 30 lb DB
Swings: 45 lb DB

25 mins on stationary bike

shoulder rehab stuff

Release