S&S 24kg (1c & 1d)

Tuesday & Wednesday: 1c & 1d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:39 x 10. Time 6:15.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1c (Tuesday RPE 7.3)
1d (Wednesday RPE 6.8)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:09 x 10. Time 11:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1c (Tuesday RPE 5.5)
1d (Wednesday RPE 5.9: Two breaths per stage in the 3rd-6th sets.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.