600 Swings

10 min warm up

600 Swings - Tracy's "Plus 50% Swing" - work into rest variation

Rotation #1

* 10 2 hd sw x 5 - 16kg
* 11, 12, 13, 14, 15 reps - 20kg
5 min, 115 swings

Rotation #2 - 14kg tr sets, 20kg 2 hd sw sets

* 10 tr x 5

* 10 tr + 1 2 hd sw

* 11 2 hd sw

* 10 tr + 2 2 hd sw

* 12 2 hd sw

* 10 tr+ 3 2 hd sw

* 13 2 hd sw

* 10 tr + 4 2 hd sw

* 14 2 hd sw 

* 10 tr + 5 2 hd sw

* 15 2 hd sw

7.5 min, 180 swings

Rotation #3 - Repeat rotation #1, all 20kg

Rotation #4 - 14kg 5/5 sets, 20kg 2 hd sw sets
* 5/5 one hd sw x 5
* 5/5 + 1 2 hd sw
* 11 2 hd sw,
* 5/5 + 2 2 hd sw
* 12 2 hd sw
* 5/5 + 3 2 hd sw
* 13 2 hd sw
* 5/5 + 4 2 hd sw
* 14 2 hd sw
* 5/5 + 5 2 hd sw
* 15 2 hd sw

add at the end, 20kg
* 10 2 hd sw x 1 set

600 total swings, 29.5 minutes

15 minute stretch

2012 Challenge: 11,960/100,000