About 3 weeks of solid cardio and the last two nights I added single-arm club swings back into the mix. Everything, my entire body, is feeling really good right now. Gonna add KB swings back into the program starting tomorrow. Hope everyone is happy and well. Shields high gents!

Does it matter where to place the spacer??? Above the weights or Below the weights? Example: Club handle, Weights, Spacer, OR Club handle, Spacers, Weight? Thank you

Another late night training kb swings 70, single arm 30, shoulder press 20, mace/ gada 30, bench press 10x 75, back and shoulder pull downs.

Day 1Lower, day 2upper, day 3lower,day 5 upper, day 5 stretch and rest start all over Sunday- Friday, Saturday off

Doing my 25 minute workout with the new orange and black 5/8” rope. We’ll see if I make it. Really, really good.