32kg Medium TGU & Swing (2-L)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55. 45-50 seconds for each repetition per side.
Total time under tension 5:45
(RPE 6: Same volume, less density, less effort.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.