10 min mobility warm up
Swings - Tracy's "25"
* All 16kg
R1
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
R2
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
R3
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
R4
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
R5
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
800 swings, 35 minutes
2012 Challenge: 36,060/100,000
