10 x 10 T-push ups
20kg double swing 30s, slingshots 30s, single swing R 30s, slingshots 30s
single swing L 30s, slingshots, goblet squat 30s, slingshots 30s - rest 1 minute
squat R 30s, fig8 to hold 30s, squat L 30s, fig8 to hold 30s, clean to press R 30s
fig8 to hold 30s, clean to press L 30s, fig8 to hold 30s -rest 1 minute
windmill R 30s, windmill L 30s, 12kg russian twists 30s, 16kg bottom up press R 30s
bottom up press L 30s, 20kg swing/clean/squat/press 2 minutes - rest 2 minutes
swings 32kg x 30, 24kg x 30, 20kg x 30
24kg 1 arms swings L/R ladder 10-1
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