ROP Medium (5 three-minute Ladders / 2 Rungs)

Everyday mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

Tuesday Variety:
16kg TGU x 1/1
Double 16kg Front Squats x 5
Double 16kg Overhead Carry 120'
Double 24kg Racked Carry 120'
Double 32kg Farmer Carry 120'
Repeat x 3.
(RPE 16)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Today:
28kg C&P + Pull Ladders
5 three-minute ladders with 2 Rungs.
Pull Rung type +8kg:
1 Pull-up
2 Wide pull-ups
(RPE 16)
5-min rest.
28kg Swings x 20 on the minute x 6
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.