Friday nights workout- Indian clubs,TGU's, Torso rope, chins. That was the warm-up.
Main workout: swing ladders, 2 bells- 15/15 w/r. Also did figure eights, h2h deadlifts -these bothered my back - will stick to single arm dead lifts, golf swings. Cool down. About one hour of training with my workout buddy Shelley. It's a way for both of us to get our cardio done.