4/12 Training

Workout:

z nwu
3 rds of:
20x 2h swing @ 32kg
100x rope jump
20x wall ball
100x rope jump

then:
5x5 ring dip
5x5 KTE (knees to elbows) on rings

notes: all work done by Steve.

Workout:

z nwu
10x ftw squat @ 12kg
10x ftw ohs @ pvc
5 min alt tgu @ 6kg
10 reps on the min for 5 min of 2h kb swing @ 12kg

notes: all work done by Will.

Workout:
30/30x tgu @ 16kg

5,10,5,10 reps of:
double kb swing+clean+press+squat @ two 16kg

30x pushup
30x inverted row on rings

notes: all work done by Ryan.