19:00 Home

Warmup ad hoc. 

16 minutes of
1 minute swings 20x 16kg KB. (25 in last 4 rounds0
1 minutes of any of the following: jogging, jumping jacks, fencing footwork,mountain climbers.

SMR
AIS for 8 reps completing one leg first.
Internal rotator
Glutes
Gastroc
Hamsrings
Abbductors
Adductors

Static stretches.
Quads
Hips flexors
Chest