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.
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
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)