Warm up: Plank hold - 20/10* , 4 rounds of Plank -> Hip bridge/Leg raise/Leg hold/Hip bridge with leg extensions (20/20)
5 rounds of Static push up hold -> Swing @ 16 kg (20/20)
Clean weight ladder 6 x 5 @ 16 kg 3 x 5 @ 20 kg, 2 x 5 @ 24 kg, 1 x 5 @ 28 kg
5 x 20 sec Pull-over -> Swing @ 16 kg (20/20)
5 rounds of Hanging Leg Raise -> Sequence Halo @ 12 kg (30/30)
5 rounds of TGU bridge hold -> Swing @ 16 kg (20/20)
3 rounds Squat thruster -> 1 x 4 Dead Swing @12 kg (40/20)
Cool down and stretching
*The only execrsies block with rest between sets
