Longer Long Cycle.

LC @ 16 kg x 2                4 min @ 4-5 rpm x 5  PR Density.

OALC @ 20 kg                12 min @ 5 rpm

Swings @ 44 kg                35 (two handed)  PR Reps.

Swings @ 32 kg                10/10 x 5


Total Kg: 12900 PR Volume.