am & pm: Z-4 + camshafts.
Warm- up: Alternate Beast deadlifts x 4 each.
Swing: 32kg- 5/5 until I got to 100 reps. 8 min. Pullovers on Bosu 18# x 10, 26# x 10. Qigong x 8 min. From my research, I believe the one handed swing to be more back friendly than the two hand swing. Because, only one side of the spine is being loaded at a time. Spine health is dependent on endurance, not strength.
-Joe