Long cycle training - ladders

Long cycle: 2x16kg, 4’-3’-2’-1’ 7,7,7,7 / 7,7,7 / 7,7 / 10 (73 total) GPP: - 3x5 squat (32kg), gorilla rows (16kg), pushups - 15’’ rack hold, 15’’ overhead hold, x2 each side