Friday, week 1

60 lb dumbbell:
1+2+3 Military Press Ladders, 6 sets = 36 reps each side
 

55 lb dumbbell:
18 swings per minute for 10 minutes = 180 swings
(approx 1:1 rest/work ratio) 

 The swings took about 40 seconds for the first 7 rounds, then rounds 8 and 9 were broken and some reps were Russian swings. The last round was unbroken.

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