S&S 32kg to 40kg (1o)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1n)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:25.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1m)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:25.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:05.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1l)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:45.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1k)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:55.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.