2.7 mile jog
20kg swings 30s, 1 arm r 30s, 1 arm 30s l, alternating 30s
24kg cleans 5-1 ladder
20kg chest press 5-1 ladder
20kg 30s squats r, 30s sumo dealift, 30s squats l, 30s sumo deadlift
12kg single leg deadlift for 2 mins 5 left/right
12kg windmill and overhead squat 2 min - 1min left/right
20kg clean and press ladder 5-1 2 mins
16kg high pull into squat 2 mins
12kg triple crush - 30s curl-press-tri ext, 30s tri ext, 30s curls, 30 s curl-press-tri ext
16kg fig8 to hold 30s, slings 30s, fig8 to hold 30s, slings 30s
12kg seated press 5-1 ladder 2 mins
16kg 1 arms row 5-1 ladder 2 mins
12kg pullovers 30s, russian twists 30s
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