Prep work - Z, Brettzel, Rolling pattern, ASLR
Viking Push Press VO2 Max x 8 reps per 15 seconds with 24 kg x 22 sets, 20 kg x 8 sets x 7 reps per 15 seconds
24 Kg Swing ladder One arm swings x 1-2-3-4-5-6-7-8-9-10
(reps equal on right and left arms)
Small amount of Z to finish
One Deck of Casino Cards tear and quartered one half of the deck.
The Viking push press (this was my first time using it) was shockingly difficult and I will be hitting this once a week.