S&S 24kg (4e & 4f)

Thursday & Friday: 4e & 4f
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 0:32 x 10. Time 5:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
4e (Thursday RPE 6.3)
4f (Friday RPE 6.3)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
4e (Thursday RPE 6.4: Two breaths per stage in sets 1 to 8.)
4f (Friday 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.