2 chinups
16kg all rests :15
10 2 hd sw, 10 tr, 1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min)
10 2 hd sw + 10 tr (15 sec rest)
1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw (15 sec rest)
10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest)
5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw (15 sec rest)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 sec rest)
10 R, 10 L 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (15)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (15 sec rest)
10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (15)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min work)
600 swings
Deadlifts:
1x5 @ 115#
1x5 @ 120#
1x5 @ 125#
RKC plank :15on/:15off x2
