Wednesday

Foam          4  min

Mobility       5   min


Prep   Work           15  min
Hip flexor quad stretch
16k Arm bar
16k  B up  carry                                
24k oh walk
double 24k farmer walk
 Double 16k Bottom up front squat  5
16kg Partial get up 3x 5/5
Double 16k Bottom up Fsq  5

Main Set          13  minutes
Double 24kg Long cycle Clean and press Ladder
2-3-5 x 4

Double 24kg swings         7 minutes
10 swings on the minute x 7 rounds

Upper back and shoulder blade stretches from Relax into stretch  3 min.

47  minute  Training today