32kg Medium TGU & Swing (1-M)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:50.
Total time under tension 5:45
(RPE 6+: Same volume, more effort.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.