24 hrs shift, then....

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps (ending HR 148 bpm)
...rest til HR >100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps (HR 156 bpm)
...rest til HR >100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps (HR 161 bpm)

ttl: 9 mins/ 45 reps  (average rest time was about 01:00- 01:30)

Swings:
100/100 @ 24kg

Jog/Walk:
1.5 miles brisk pace

Mobility work, stretching, and rehab.....done