10 min warmup
Swing warm up: 10 2 hd sw x 4 (15/15)
Swings - Tracy's "Burning the Candle at Both Ends"
* Rotation #1 3x, with decreasing rests
* all 16kg
Round 1
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)
10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45)
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)
Round 2 = Same as Round 1, except all rests are 30 sec or less
Round 3 = Same as Round 1, except all rests are 15 sec
760 swings (inc warm up), ~ 32 minutes
Then Steve Cotter 10 minute Ab/Core floor workout #1
15 min stretch
2012 Challenge: 33,200/100,000
