GTG

1. Foam roll and stick calves, legs, hips, low back, lats, shoulders

2. V-ups -20lb med ball hands/10lb feet 2x15
Alternating limb flat flank with cook band 2x8each
Side plank leg lift 2x15

3. double 24kg single leg dead-lift 3x5/5
1 arm push-up 3x1/1
24kg renegade row 3x5/5
24kg single arm ohead squat 3x3r/3l on 3rd round negative press in squat postion , stand up,press, squat, negative press..........try it. tell you a lot about your lat strength between sides.
Various 24kg swings, 1x10sw, 10 1handr/l, 20alt

Section 3 performed in circuit fashion with lots of rest between exercises


4. 5 min jump rope


5. Various relax into stretch poses.