Mobility 10 min
Pump 3/3
Down dog 5
Internal scorpion 6/6
32kg swing 10
3 rounds
32kg press ladder - aprox 1 min rest between sets
1/1 then hip flexor stretch,
2/2 then hamstring stretch,
3/3 then 8kg piston 1/1
5 rounds
Focus was getting the press ladders in but also perfecting and preping the piston.
32kg swings
20 swings :30sec rest
6 rounds
120 swings
Various stretches
Less than one hour.
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