Here's what I did on Thursday

On the 2 min mark for 20 minutes
  • 32kg jerks 7/7
  • pull ups 7 

Friday's workout 

5(1,2,3) of:
  • kettlebell clean and press (28 kgs)
  • weighted pull ups (20 kgs) 

Then, here's the kicker.  I finished up with swings and Prowler pushes in the court yard.

Swing and Prowler ladders (40kg kettlebell):

10 swings, Prowler push up and back
9 swings, Prowler up and back
8 swings, Prowler
7……..down to 1

Simple training works the best for me

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