Mobility warm up
Swings - Tracy's "25"
* Rounds 1-4 only
* 24kg on the 2hd sets, EWR
* 16kg on the 1hd sets, 37sec work/23sec rest
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
680 total swings
Sun Salutations
