S&S 32kg to 40kg (2ww+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 10:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 16:55.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2vv+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 10:10.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 17:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Reset

Monday through Friday.

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 20 sec to 4 min 10 sec).

S&S 32kg to 40kg (2uu+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
Average time 10:10

Test:
+(Fri. 32,40,40,40,32: Rest 5 breaths. RPE 7.1)
Time = 5:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
Average time 16:50.

Test:
+(Fri. 32,40,40,40,32: Rest 8 breaths. RPE 6.8)
Time = 10:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.