Full range push ups

8/4/20 

16kg 2H swings 

1-5 

16kg RTWx5/5 

Par Pux5 

15 rounds of each

Suit case DL+Lunge reps in 20 minutes

16kg 

1, 2, 3 

1, 2, 3, 4 

1,2, 1, 1, 2, 1, 2, 3, 1, 1, 2, 1, 1, 2 

/side

40kg deadstop 2 H swing 

1 1 1 

bird dog 5 countx2 

1 1 1