mobility warm up
One arm swings
5 Rounds, all (7.5/7.5)
* 16kg, 5r
* 16kg, 5l
* 20kg, 5r
* 20kg, 5l
= 100 swings
Giant set style
a. OH press - 43x1x5; 58x3x4; 55x1x5
b. Pull ups - 1x8; 2x7
* 30lb assist
c. Deadlifts - 135x3x5
Swing/Jump Rope Couplet
10 Rounds, at the top of each minute do:
* 20kg, 10 2hd sw
* 50 jump rope
- Each set completed in 45-55 sec. Longer sets had jump rope flubs
Yoga - Standing hip openers and IT band express
