S&S 24kg (1e & 1f)

Thursday & Friday: 1e & 1f
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 0:38 x 10. Time 6:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1e (Thursday RPE 6.7)
1f (Friday RPE 6.7)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:08 x 10. Time 10:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1e (Thursday RPE 5.8: Two breaths per stage in sets 3 to 6.)
1f (Friday RPE 6.1: Two breaths per stage in sets 3 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.