Feel the burn....

24kg Alternating Getup
15min
appx 8 sets /side
Total reps 16
Exertion Level: 8

32kg Alternating Goblet Squat 5 reps per side, followed by
32kg 1Arm Rows 5 reps per side
Repeat for 15min
appx 9 sets
Exertion Level: 10 / 8

24kg 2H-Swings
10:20 protocol for 10 min
appz number of reps/ set is 10.
10 sets x 10 reps = 100 swings...
240kg swung.... Hoooah!
Exertion Level: 9


total training time was arounf 45-50 mins.


note: Towards end I lost focus and my back feels tight.
as Dr Mark cheng says:

The Hard Style Lock teaches you not only to generate an MVC (Maximum Volitional Contraction), but to do it in several muscle groups with a high degree of coordination. There are 5 points of this Lock:

1. Heels - Drive them into the ground without letting them come off the ground at any time.

2. Knees - Lock them out completely, as if pushing your knee pits backward as hard as you can.

3. Glutes - Without compromising the knee lock, clench your glutes so tightly that your hips rotate forward on your thighs.

4. Abs - Shorten your abdominal plate (from your solar plexus to your groin) as tightly as possible while exhaling a short, sharp breath.

5. Lats - Draw your shoulder blades down in such a way as to shove them down towards your butt.