3mins shadow boxing + 2mins skipping + 1min star-jumps
7lb sledge - toss: 50
7lb sledge - o/h whacking tyre: 50 (10/10 style with grip)
7lb sledge - OHS: 5/5
7lb sledge - SOTS: 10/10
16k kb - swing: 40
16k kb - 1 hand swing: 40 (10/10)
16k kb - snatch: 10/10
16k kb - C+P: 10/10
16k kb - clean/press/windmill: 3/3
24k kb - clean/press/windmill: 3/3
24k kb - snatch: 6/6
24k kb - C+P: 5/5
24k kb - side dip/shrug: 15/15
24k kb - bent row: 15/15
32k kb - bent row: 10/10
24k kb - finger curl: 20/20
cocT - full/no set close: 2x10
coc1 - parallel set close: 3x1
cocT - full/no set close: 1x10
few slow, deep BW windmills + BW TGU's
few front lunges with 16k kb goblet style
no rest on reps, max 20secs on sets. hams very tight after, but good all round session :)
