2 chin ups
2x5 ab wheel roll outs
Swings 20kg
5/5 Swing Worksets
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10, 30/30 work/rest
15/15, 45/45 work/rest
20/20, 1 min/1 min work/rest
5/5 x 3 (work for 15 sec, rest for 15 sec)
10/10, 30/30 work/rest
15/15, 45/45 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
10/10, 30/30 work/rest
5/5 x 1
13 min., 260 swings
Clean 16kg
3:00r/3:00l 10rpm
2:00r/2:00l 10rpm
1:00r/1:00l 12rpm
12 minutes NONSTOP
Goblet Squat 14kg 3 sets of 5
