Muscular Endurance and Power

I came into training today after having a good two days recovery and good job too as today's session ended up being one of the hardest I have done.

Warm Up
Bulgarian Bag Mobility

Double KB Jerks
16kg * 10
20kg * 10
24kg * 12 (90 seconds)
20kg * 25 (3 mins)
16kg * 40 (3min 30)

Turkish Get Up
28kg * 2 each arm constant followed straight away by

Windmill
28kg * 3 each side

Turkish Get Up
24kg * 1 * 5 each side (constant work alternating arms after each rep)

Ring Push Up (feet same height as rings) / Kettlebell Bent Row Superset Ladder
This was performed as:-
1 Push Up / 1 Row with 24kg * 2 kettlebells
2 Push Ups / 2 Rows
3 Push Ups / 3 Rows etc until 10 of each was done. Minimal rest in as fast a time as possible.

Time 8min 01 seconds
Pulse at the end was 175 and can safely say that was one of the most intense pairings I have ever done. Painful does not do it justice.

Kettlebell Swings
20kg * 20 reps * 5 sets done on the minute every minute.

By the time the swings came round it was game over. Shattered but thrilled with such a good session.

Jerks felt good today and the TGU and windmills were there to enhance shoulder stability/strength through full ROM.

Great session 1hr 15 mins + 15 min warm up