AOS Providence

AOS Providence, with a few subs

R1 - Swings 14kg
R2 - LCC 14kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 14kg
R5 - One leg DL 14kg
R6 - Windmills (sub) 12kg
R7 - LCC & Press 12kg
R8 - Flip & squat 14kg
R9 - Tactical lunges 14kg
R10 - Triple Crush, 2x12lb dumbbells
R11- Figure 8 to hold 14kg
R12 - TGU (sub) 14kg
R13 - One arm row 14kg
R14 - Abs 12kg

No snatch challenge

Jill Miller 5 minute quick fix for neck and shoulders