Mobility warm up
Swings
16kg; 10 sw x 5 (15)
10 Rounds - 24kg
* 10 sw (15)
* 15 sw (30)
- Extra 30 sec rest between rounds 5 and 6
250 swings
Upper Body Circuit
* rest as much as needed
A1: Double C&P - 3 x 8; 2x10kg
A2: Push ups (knees) - 3 x 10
B1: Windmills - 3 x 5l/5r; 10kg
B2: Triceps Dips - 3 x10
Sun Salutations
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