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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
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 7:05.

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 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.2)
Time 13:10.

Finisher & Cool-down:
48kg+40kg farmer walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
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 6.3)
Time 7:20.

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 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 11:45.

Finisher & Cool-down:
48kg+40kg farmer walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
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 6.3)
Time 7:40.

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 6.1)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:50.

Cool-down:
48kg+40kg farmer walk.(1 minute)
90/90 stretch and QL straddle. (2 minutes)
OS-Big 5. (4 minutes)

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

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 6.3)
Time 7:45.

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 6.1)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.