AOS Providence

AOS Providence, with a few subs
* Used 12kg, except where noted

R1 - Swings
R2 - LCC
R3 - Chest press
R4 - Squats - racked & goblet (sub)
R5 - One leg DL
R6 - TGU (sub)
R7 - LCC & Press
R8 - Flip & squat
R9 - Tactical lunges

R10 - Triple crush, 2x12lb dumbells
R11- Figure 8 to hold
R12 - Seated press, 10kg
R13 - One arm row
R14 - Abs, 10kg

Snatch challenge - Did 1:00, shoulders felt too fatigued

Sage Rountree Shoulder Openers, Reclining Twists, foam roll