Back on it.  Took some time for military duty and to let the arm heal.  Still not 100%, but whatever.

Stretching

SN:  6 mins @ 14kg; 14 rpm

Press:  3x10/10 @ 14kg

Windmill:  3x3 @ 14kg

DB curls:  3x25/25 @ 4 lbs

Batwing:  3x25/25 @ 4 lbs

 Run:  2 miles in 20 mins

   Swing (42kg) & push-ups:  5x10

  Swing (42kg) & push-ups:  5x10

 Run:  2 miles in 20 mins

 Swing (42kg) & push-ups:  5x10

 Run:  3 miles in 30 mins