Prep work - Z, ASLR, Brettzel
Bodyweight circuit of:
Hindu Push-ups x 10, Jump Squats x 10, Front+Back lunges x 10 r+l
x 5 circuits
32 kg Swings x 5 sets of 20 reps (one arm and or alternating)
ASLR to finish
Good training - the bodyweight circuit is to bring up some local muscular endurance and work on some movement skill etc...
Rest between the bodyweight circuits was sets of 10 heel raises (a special variety to be revealed soon) working on foot/arch and lower leg strength.