S&S 24kg (5c & 5d)

Tuesday & Wednesday: 5c & 5d
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 0:31 x 10. Time 4:55.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5c (Tuesday RPE 6.3)
5d (Wednesday RPE 6.2)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:01 x 10. Time 9:40.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5c (Tuesday RPE 6.2)
5d (Wednesday RPE 6.1)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.