Some Z and prep movement to get started. Lt Knee is irritated today definately needing some rolling out and quality stretch. I am looking forward to the upcoming RKC II. This is going to be such an eye opener i don't even know.
Today it a Vo2 max day to get and pull up day split between 12 noon and 6 pm

Early routine: warmup some pumps, goodmornings and shoulder mobility

50 sets : 8/8, 15/15 16gk moderate intensity/ stretch

Late Routine: movement prep, Goblet Squats 5,5,5 / Hip Flexor stretch
Farmer Walks/ Swings / Tire Flips
Overhead Walk / Swing 1+1,/ sloshbar walk

10 minute TGU 20kg