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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

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 5 breaths. RPE 6.8)
Time 5:55.

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 9 breaths. RPE 6.5)
Time 10:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

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 5 breaths. RPE 6.8)
Time 5:55.

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 9 breaths. RPE 6.5)
Time 10:35.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

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 5 breaths. RPE 6.8)
Time 5:55.

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 9 breaths. RPE 6.5)
Time 10:40.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

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 5 breaths. RPE 6.9)
Time 6:05.

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 9 breaths. RPE 6.6)
Time 10:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

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 6 breaths. RPE 6.5)
Time 7:05.

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 10 breaths. RPE 6.3)
Time 13:05.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.