1x12 Chop & Lift each side w/ resistance band (cable machine better) tempo: 4-2-4
2x30secs standing unilateral isometric press each side w/ band (anti-rotation)
1x5 2 arm, single leg deadlift @ 16kg KBs
1x5 1 arm, single leg deadlift @ 16kg KB
1x5 Turkish get-ups (TGU) each side @16kg KB
1x20 KB swings @ 16kg KB
Later: 7.2km Trail walk to Cachoeira dos Primatas above Jardim Botanico with 200m of elevation change
MWOD: Gut smash w/ soft ball & psoas tack & floss w/ KB
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