Swings, Complex & Yoga

Morning Yoga: Gentle Hatha #1, 20 min.

Mobility warm up

Sinister Swings - one arm

• 16kg, start right
• 16kg, start left
• 20kg, start right
• 20kg, start left 

- 200 swings

Kettlebell Complex - by Pat Flynn, via Kettlebella , all 12kg

• Two hand Swing - 2, 4, 6, 8, 10
• One Arm Swing - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
• Racked Front Squat to Press - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
• Snatch - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

- Managed to not put the bell down until the racked squats on the last round, then had to rest before and after those. ~ 15-16 min.
- ITA with Nadine, fun and tough!

Yoga: HardCORE Yoga (yoga download.com), 20 min.