Prep work - Z and ASLR
and then right into it:
20 sets of 30 seconds on 30 seconds rest working the chain
(24kg + 20kg + 16kg) for one arm swings
so right arm 30 seconds at whatever weight and then left arm for the next etc...
Stretch, Z and stuff at the end.
Simple is best.
And what did everyone thing of the Confusion quote below?