2 Handed HS Swing(32kg) 20 reps on 45 seconds (30 sec work/15 sec rest) x 15 sets (300 reps)
Hindu Squats 30 x 2 sets
Finishing heart rate after swing sets 174 (calculated max hr 181).
Shoulder is slowly improving. I am hoping to start back to regular training next week as long as it is feeling better.