S&S 24kg (3a & 3b)

Sunday & Monday: 3a & 3b
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 0:36 x 10. Time 5:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3a (Sunday RPE 6.3)
3b (Monday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:06 x 10. Time 10:30 & 10:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3a (Sunday RPE 6.3: Two breaths per stage in sets 1 to 8.)
3b (Monday RPE 6.3: Two breaths per stage in sets 1 to 8. No rest between sets 9 & 10.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.