5x
[Press 24kg x 1
Swings w/ 2x24kg x 15
45 sec rest]
7 BW Pull-ups
NOTE: grip was really weak after those double swings
3x
[10 sec Isometric Wheel Rollout Hold
30 seconds rest]
Suitcase Hold w/ 32kg
[40,30,20 (alternating left and right)]
[50 seconds of Bagua Circular Stepping w/ 2x24kg KB's]
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