Strength work

Prep - foam roller,  GFM, experimental

24 kg Get-up + x 1+1

32 kg MP laddders
1+1 > 2+2 > 3+3 x 5 ladders

in between ladders
Double 32 kg Front squat x 3
Double 32 kg Renegade Row x 6 altenating

time 25 min
Average HR - 137

rest x 2 min
HR - 126

32 kg One arm swing x 10+10 x 5 sets
8 minutes
Average HR - 152
Max HR - 166

overall average HR for 39 minutes - 141