Mobility warm up
Swings -16kg, untimed
* 10 2hd + 5/5
* 5/5 x 2, 4 sets
= 100 swings
Deadlifts - 135x3x5
Superset
* Presses - 43x1x8, 58x2x3, 53x1x5
* Pull ups (30lb assist) - 3x7
Swings
5 Rounds
* 24kg, 10 2hd (15/15)
* 20kg, 5/5 (15/15)
= 100 swings
1 hand swing practice, 24kg, untimed
2/rest/2
4/rest/4
5/rest/5 x 3
4/rest/4
= 50 swings
Yoga - Sage Rountree, Yin Hips & Pigeon Sequence
