ROP medium Day
5 min sj, 5 min halo, pump, fwsq, 5 min tgu
5 ( 1, 2, 3) 24kg total time 16:37, first 3 never set bell down, last two ladders 15 sec between rungs, pulling the bell down and holding for 3 count at top)
8 min swings, (40 2h) (27 2h) (10l, 10r, 10 2h) (5l, 5r, 5 2h) x 2, (10 2h till bell went off) rest approx 1 min between.
Grip, sledge hammer wrist rotation, back and reverse, 5 each side.
25lb blob 30 l, 30 r, wrist curls 20 x 65, rev wc 10 x 65, CC 1 2 x , CC 1.5 x 5 singles,