10 minute warm up
TGU: 14kg, 3r/3l
Swing warm up: 16kg, equal work rest, 10 2hd x 1, 5/5 x 4
- 50 swings
"50-50"
10 Rounds, every 2:00
* 50 1 hd sw - 14kg (10 tr, 1/2 sw ld, 5/5, 1/2 sw ld, 10 tr)
* 50 jump rope
R1-5: single jumps, 1:45 work w/ 15 sec rest
R6: switched to high knee jumps, 1:50 work w/ 10 sec rest
R7-8: 2:00 work w/ 15 sec rest (high knees are gassing me!)
R9-10: 1:50 work w/ 10 sec rest
- 500 swings
- Rounds 6-10 ramped up the intensity
550 total swings
15 min stretch and foam roll
2012 Challenge: 32,360/100,000
