S&S 24kg (3c & 3d)

Tuesday & Wednesday: 3c & 3d
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 0:35 x 10. Time 5:35.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3c (Tuesday RPE 6.4)
3d (Wednesday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:05 x 10. Time 10:20.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3c (Tuesday RPE 6.4: Two breaths per stage in sets 1 to 8.)
3d (Wednesday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.