To day I did 2 12-minute rounds, 30 seconds work, 30 seconds rest. I rested until I felt fresh before I started the 2nd round, about 4-5 minutes.
Round #1
2 Hand Kettlebell Swing 16kg kettlebell, 18, 24, 24,24,24
Kettlbell Military Press - 8 kg bell, 12, 16, 16, 16, 16
Round #2
Kettlebell Snatches 8 kg kettlebell, 12, 16, 16, 16, 16
1-arm Kettlebell Swings - 8 kg bell, 12, 16, 16, 16, 16
Felt great overall. Upper-back is almost normal with no more tight shoulder blades. Looks like I am on track to start upping the intensity. I'm enjoying these workouts so much that I want to continue training this way. Will see how I feel on Monday and decide then.
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