S&S 32kg to 40kg (2x)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 8:05.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 14:15.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle

S&S 32kg to 40kg (2w)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 7:55.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 13:55.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2v)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
Time 7:55.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 14:10.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2u)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
Time 7:45.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 13:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.