16kg alternating swings 5 minutes
20kg alternating swings 4 minutes
24kg alternating swings 3 minutes
1. 30s swings, single l/r, plank
2. 30s goblet squat, clean & press l/r, russian twists
3. 30s lunge, windmill l/r, jumping jacks
4. 30s fig8 to static, slingshots, fig8 to static, crucifix hold
5. 30s hammer curl to press, triceps, hammer curls, crunch to press
6. 30s bottom up press l/r, single leg deal lift, spiderman
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