Swings

Mobility warm up

Swings
Tracy's "Plus 50% Swing" - work into rest variation

Rotation #1

* 10 2 hd sw x 5 - 20kg
* 11, 12, 13, 14, 15 reps - 20kg
5 min, 115 swings 

Rotation #2 - 16kg tr sets, 20kg 2 hd sw sets

* 10 tr x 5

* 10 tr + 1 2 hd sw

* 11 2 hd sw

* 10 tr + 2 2 hd sw

* 12 2 hd sw

* 10 tr+ 3 2 hd sw

* 13 2 hd sw

* 10 tr + 4 2 hd sw

* 14 2 hd sw 

* 10 tr + 5 2 hd sw

* 15 2 hd sw

7.5 min, 180 swings

Rotation #3 - all 20kg
* 5/5 one hd sw x 5
* 5/5 + 1 2 hd sw
* 11 2 hd sw,
* 5/5 + 2 2 hd sw
* 12 2 hd sw
* 5/5 + 3 2 hd sw
* 13 2 hd sw
* 5/5 + 4 2 hd sw
* 14 2 hd sw
* 5/5 + 5 2 hd sw
* 15 2 hd sw
7.5 min, 180 swings

Rotation #4 - Repeat rotation #1, 24kg

5 min, 115 swings

590 total swings, ~ 29 min.

Eoin's Yoga Quickie, 30 min