A different kind of circuit and some weight swinging

I had a hellish day at work today which always makes me want to lift a little heavier. Rather than go with the high volume ladders I strapped some weight on and turned it into an easy circuit. By easy I mean I took longer rests.

The second circuit was different: fast weight swinging with next to no rest.

The workout:

Joint mobility

Circuit 1:
Pull up – BW x 4, 5kg x 4,4,4,4,4,4,4
Ring dip – BW x 4, 5kg x 4,4,4,4,4,4,4
7lb sledge hammer overhead lever – (9) x 4, (7) x 4,4,4,4,4,4,rest

Circuit 2:
20kg KB swings – 6 x 8L/8R
7lb sledge hammer gamma swing – 6 x 10

Cool down: wrestlers bridge (60), locust pose (20), table pose (30), cat pose (30), twist (20/20)

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