S&S 24kg (4a & 4b)

Sunday & Monday: 4a & 4b
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 0:34 x 10. Time 5:25.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
4a (Sunday RPE 6.4)
4b (Monday RPE 6.4)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:04 x 10. Time 10:10.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
4a (Sunday RPE 6.4: Two breaths per stage in sets 1 to 8.)
4b (Monday RPE 6.4: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.