Prep work: Z, Brettzel, ASLR
16kg- 10 Swing+ Get-downs x 1+1 x 5 sets
VO2 Max 20 kg - 8 reps per 15 sec. x 40 sets
Adding in a hundred swings before made the VO2Max work "hit home" sooner than normal but then again I was going at 8 reps with the 20 kg.