My brother stopped by to check out the new flooring and do a workout which I tossed together for both of us to enjoy. He has been coming by twice a week to train after work.

Warmp: Z-health, ASLR
12kg TGU stretches and armbars

16kg TGU 3/3

Circuit: 3 rounds, no rest
20kg Clean & Front Squat ladders (1,2,3)reps
(2)16kg Cross Walks (one bell over head, other hanging and go for a walk then switch)
1:00min of Towel Swipes

Grip work:
31lb pinch block DL and Cleans
25lb Plate curl