Cardio Circuit & Swings

10 min warm up

16kg, 10 2 hd sw x 10 (15/15)
* 100 swings

Steve Cotter's 20 min cardio circuit
* all 12kg
* included 40 swings

Tracy's One Hand Swing Practice
* all 16kg

* rotation #1 only 

10 2 hd sw

9/1 x 2 (1 set R, 1 set L)

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 one hand swings

* 210 swings 10 min

350 total swings

2012 Challenge: 31,300/100,000