Tonight's workout

Started out with a little bending - nothing really to speak of, just some 3/16 X 6 for volume to keep my form in check. Then I moved onto some kettlebell work:

BUP's Alternating hands for

5 X 10 right
4 X 10 left
1 X 8 left

Flat tosses (where the bell doesn't flip) from hand to hand. It's like a swing that you throw to the opposite hand:

1 X 40
1 X 30
1 X 30

Vulcan Gripper (parallel or 20mm set)

Level 3 X 5 each hand
Level 4 X 5 each hand
Level 5 X 5 each hand
Level 6 X 3 each hand
Level 7 X 1 each hand