Mobility warm up
Swing warm up - 20kg; 10 2hd x 5 (15/15) = 50 sw
One Arm swing Practice
20kg; 5r (7.5/7.5), 5l (7.5/7.5) x 5 = 50 sw
1:00 rest
20kg; 10r (15/15), 10l (15/15) x 5 = 100 sw
1:00 rest
24kg; every 30 sec, 5r, 5l x 4 = 20 sw
24kg; 5r + 5 2hd + 5l + 52h x 4 (30/30) = 80 sw
2:00 rest
Sinister - 24kg; all 2hd; 4 rounds = 200 sw
500 total swings
Foam roll and stretch
