32kg -1 hand swings 10x 15 (150 total, 75 each hand) -Turkish get ups 8 each side (16 total) -goblet squats 5x10 -goblet squat test for 6 mins -1 hand swings for 2x2min, switching hands every 10, ~ 65 every 2 mins.
-push-ups 5x10
My warm up was just glute stuff, bridges, leg raises and some band pull throughs.