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

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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.4)
Time 8:05.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 14:10.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 8:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 15:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)

(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 9:05.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)

(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 17:10.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)

(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 9:15.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)

(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 17:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)

(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.3)
Time 9:20.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)

(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 6.0)
Time 15:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.