32 kg Get-up 1+1 -Arm Bar to leg raise to full get-up
32 kg Get-up 2+2 - full get-up
Swing ladder -
24kg x 10 reps Right
32kg x 10 reps Left
16kg x 10 reps Right
24kg x 10 reps Left
32kg x 10 reps Right
16kg x 10 reps Left
Repeat this circuit/ladder again
ASLR to finish
A brief observation and maybe a more extended article or blog post later -
Gray Cook and I created the Secrets of.... series to provide screening and assessment for specific areas (shoulder, hip and knee, etc...) and this screening and assessment leads to corrective drills for the areas found in the screening/assessment. But most everyone wants to skip that part and move on to the "exercises".
Exercises do not matter if the foundation for those exercises is wrong.
If your car has a bent frame and the front wheels are out of alignment you wouldn't take it to the racetrack - you would take it off the road and go to the mechanic.
Why treat yourself any different?
Your movement base is your foundation for your exercise - Exercise is NOT the foundation of your movement base.