The variety day is a great day to practice different exercises without the structure of a regular practice. I try to do something different and keep it easy. Concentrate on moving.
200 reps rope jumping
2 circuits of the following:
15 bw squats/16 kg halos-10R,10L/10 pumps/assisted pistols, 5R,5L/10 pushups
2 circuits of the following:
12 kg - RKC arm bar/get-up/windmill/bent press/overhead squat/sots press.
Right side then left side. 1 minute rest between circuits.
24 kg snatch
60 reps, alternating sides every 10 reps. This one proved how out of shape I am...
Joint mobility and cool down.
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