SAMSTAG

FLOW 1 - 4 sets

5/5 SA nutmeg swing + step in

5/5 SA nutmeg swing to d-stop

5/5 SA nutmeg swing to d-stop into reverse lunge

5/5 SA-R nutmeg swing to SA-L D-stop into squat

5/5 nutmeg swing to d-stop to tricep curl to rot. Press out hold

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FLOW 2 - 4 sets

5/5 side swing to deadstop

5/5 alt. wind mill swing

5/5 side swing to deadstop in curtsie lunge

5/5 windmill swing into rotation + deadstop + OH tricep curl