Mobility warm up
Swings
16kg; 10 sw x 5 (15)
24kg; 20 sw x 5 (45)
24kg; 10 sw x 10 (15)
Back Circuit - rest as much as needed
A1: Pull up (small band assist) - 3 x 3
A2: Towel rows - 3 x 10; 20kg
B1: Chin up (small band assist) - 3 x 3
B2: One arm rows - 3 x 10r/10l; 14kg
Sage Rountree Core and More, Pigeon Sequence
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