800 Swings - Tracy's "25"

10 min warm up

Swings - Tracy's "25"

5x5 reps (1.25 min)

20 tr + 5 2 hd sw x 1

5x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

5x5 reps

5/5 x 2 + 5 2 hd sw x 1

5x5 reps

10/10 + 5 2 hd sw x 1

* 9 min., 200 swings

4x5 reps (1 min.)

20 tr + 5 2 hd sw x 1

4x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

4x5 reps

5/5 x 2 + 5 2 hd sw x 1

4x5 reps

10/10 + 5 2 hd sw x 1

* 8 min, 180 swings

3x5 reps (.75 min)

20 tr + 5 2 hd sw x 1

3x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

3x5 reps

5/5 x 2 + 5 2 hd sw x 1

3x5 reps

10/10 + 5 2 hd sw x 1

* 7 min., 160 swings

2x5 reps (.5)

20 tr + 5 2 hd sw x 1

2x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

2x5 reps

5/5 x 2 + 5 2 hd sw x 1

2x5 reps

10/10 + 5 2 hd sw x 1

* 6 min., 140 swings

5 reps (.25)

20 tr + 5 2 hd sw x 1

5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

5 reps

5/5 x 2 + 5 2 hd sw x 1

5 reps

10/10 + 5 2 hd sw x 1

* 5 min., 120 swings

35 min., 800 total swings
* 300 16kg, 500 14kg

15 min foam roll & stretch

March Challenge: 5780/10,000

2012 Challenge:  21,310/100,000