S&S 24kg (5e & 5f)

Thursday & Friday: 5e & 5f
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 0:30 x 10. Time 4:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5e (Thursday RPE 6.3)
5f (Friday RPE 6.3)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5e (Thursday RPE 6)
5f (Friday RPE 6)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.