Warmup: Quick Z, Pumps, FTWSQ
12kg armbars 2/2 + tons of various TGU stretches( ASLR, Hip Stretch, Hip Circles, neck rotations)

Turkish Get-up: very slow and only to Post, pausing at elbow to do thoracic glides, small presses, shoulder stretchs, and hip circles.
16kg 5/5reps

Single leg Deadlifts:
16kg 3sets x 5/5rep

Goblet Squat:
20kg 3sets x 5reps + 3curls

Pull ups + Push ups: 30sec rest
3 sets x 4pullups + 10pushups

Plank: 1min

31lb Pinch grip DL x 5/5rep
25lb Plate curl x 1/1 (assisted)

Just taking it easy, have the Kenneth Jay workshop this weekend and don't want my back to have any pain. Still a bit on the low left..very annoying. Plate curl was much easier this week then last and needed much less help. Fun stuff.