Fridays WOD followed by meditation

Warm Up:
3 rounds of:
Passive Active Hangs x 20
GM Squat x 15
Jefferson Curls x 10

Strength:
Kettle Bell Swings using a ladder system
5-10-15-20-25-30 reps
rest 2 min
30-25-20-15-10-5 reps
Your rest will be set by the amount of time you take to finish your sets.
e.g. you complete 5 swings in 15 sec, then your rest set is 15sec before you start your set of 10reps. then you complete 10 reps in 25sec, you rest 25sec before you start your set of 15reps and so on and so forth.

WOD:
21-15-9 reps on:
Ring Rows, Push Ups and Air Squats
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