10:08 am start time.
warm up: clubs- halos & swings, bodyweight, Bosu squats, squat thrusts to loosen up.
10:16 swings- two hand- 24, 32, 40, 48kg x 10 reps. 8 pound ball throws at the floor x 10 reps. That's one cycle. Did three cycles total.
Bosu burpees x 15 reps, starting and ending with it above my head.
Chins: close grip hands on each side of bar. Switched grip after 3 rep. 2 sets of 6 reps.
Cooldown/recalibration: Z-NWU +.
End time: 10:56 am. Basic, simple stuff, no fluff.
-Joe