AM class

Z Warmup
5 32kg DL
10 32kg 2H Swings
repeat 5x

C&P Test. Was able to press 32k on right, but not on left. Good to know.

3 Rung 24kg C&P Ladder
5 24kg Double Rows
5/5 24kg Suitcase Deadlift
repeat 5x

High Plank 15sec
Pulse High Plank 15 Sec
10 24kg 2h Swings
Low Plank 15sec
Up/Down Planks 15 sec
5 24kg 2h Swings


20 Mountain climbers
10 wipers (l/r = 1 rep)
10/10 Side Plank Leg Lift
10 crunches
10 bicycles
10 Prisoner squats
10/10 thrusters
20 Squat Kicks
20 Mountain climbers
10 wipers (l/r = 1 rep)

10/10 Side Plank Leg Lift

10 crunches
10 bicycles
10 Prisoner squats
(skipped last 2 sets as ITB/Knee's started complaining)