20240704 conditioning workout

Did the following 9 exercises circuit 2 rounds.
1. Banded shoulder external & internal rotation 15+15
2. TRX hanging alt Cossack squat 10 reps
3. Supported Cossack squat to lunge rotation 5L/R
4. types steps rope skipping 100+100+100+100+100
5. Double under rope skipping 50 reps
6. Kettlebell hands switching swing with side lunge 20 reps
7. Kettlebell alt clean / side high pull / side clean / OH press / windmill / half snatch complex 10 reps
8. Mace head drop with alt lunge & side lunge 20 reps
- switch grips in each round
9. Mace alt 360 / flag press / squat complex with fixed barbell 10 reps
- switch grips on each round