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

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 10:40.

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 18:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.2)
(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 10:10.

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 6.2)
(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 18:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.2)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.

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 6.2)
(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 18:35.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:00.

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 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 9:55.

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 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:35.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.

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 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
Average time 10:10.

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 6.3)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 16:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.4)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
Average time 10:05.

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 6.3)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 16:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 6.4)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
Average time 9:55.

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 6.4)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 16:25.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg (e)

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. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 9:55.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg (d)

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. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: 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. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg (c)

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. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
Average time 10:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 18:10.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg (b)

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. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
Average time 10:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
Average time 17:40.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg (a)

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. 32,32,32,32,32: Rest 10 breaths. RPE 6.8)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.7)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
Average time 10:00.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
Average time 16:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.