short mobility warm up
Tracy's "One Bell" workout from 12/17/11
* Used 16kg bell
* Put my own twist on 5th rotation
warm up
10 tr, 10 2hd, 10 tr, 10 2hd = 2 min (40 reps 15/15)
1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/30)
2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/30)
3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)
4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/30 sec)
5th rotation
10/10 x 2 x 1 set (40 reps 1 min/30)
5/5 x 4 x 1 set (40 reps total, 1 min/30)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/30)
40 tr ( 1 min/30)
10/10 + 5/5 + 1/2 sw ld + 40 tr (1:15)
570 swings, ~25 minutes
Yoga
