19:00

Warmup

All exercises with 16 Kg KB except TGU variations done with a 12 Kg KB. Everything is done as a circuit

Sumo squats 5,1,20,10,5
Swings 5,10,20,10,5
Jumping jacks 5,10,20,10,5

1 min rest

Swing to squat 3x10
Swing to step 3x10
Lunges 3x10

3 minutes rest

one arm Swing 3x5
High pull 3x5
Snatch 3x5

30 seconds rest and repeat

TGU situp 5
TGU Crunch 5
TGU start 5

30 second rest and repeat.

Snatches 2x10
Press 2x6

Stretch
SMR

I felt like a change of paste today. My wife 'd KB came with a gofit.com DVD with a 25 minutes workout. Some interesting variation and I was lying in a puddle of sweat at the end. My unfamiliarity with the routine through of my pacing. I'll give it a go again but back to ROP proper next workout.