10 min mobility warm up
Swings warm up: 20kg
5 Rounds
* 10 2 hd sw (15)
* 5/5 (15)
= 100 swings
Swings - Tracy's Progressive Rest Ladders (with slight modifications)
Round #1 - 20kg
40 2 hd sw, 15 sec rest
40 2 hd sw, 30 sec rest
40 2 hd sw, 45 sec rest
40 2 hd sw, 1:00 rest
40 2 hd sw, 1:30 rest
Round #2 - 16kg
40 1 hd sw, 15 sec rest
40 1 hd sw, 30 sec rest
40 1 hd sw, 45 sec rest
40 1 hd sw, 1:00 sec rest
40 1 hd sw, 1:15 sec rest
Round #3 - 14kg
40 1 hd sw, 15 sec rest
40 1 hd sw, 30 sec rest
40 1 hd sw, 45 sec rest
40 1 hd sw, 1:00 sec rest
40 1 hd sw
Jill Miller post athletic stretch for cyclists
2012 Challenge: 35,260/100,000
