Double C&J and Swings

Mobility warm up

100 swings, 12kg

Double C&J
2x8kg, 5 x 1
2x12kg, 6 x 5

Swing Ladder - Variation on Tracy's swing ladder HERE
10 R/ 10 L x 5 = 100 reps (1:00), 14kg
10 2hd sw (:15), 24kg
9 R/ 9 L x 5 = 90 reps (1:00), 14kg
10 2hd sw (:15), 24kg
8 R/ 8 L x 5 = 80 reps (1:00), 14kg
10 2hd sw (:15), 24kg
7 R/ 7 L x 5 = 70 reps (:45), 14kg
10 2hd sw (:15), 24kg
6 R/ 6 L x 5 = 60 reps (:45), 14kg
10 2hd sw (:15), 24kg
5 R/ 5 L x 5 = 50 reps (:45), 16kg
10 2hd sw (:15), 24kg
4 R/ 4 L x 5 = 40 reps (:30), 16kg
10 2hd sw (:15), 24kg
3 R/ 3 L x 5 = 30 reps (:30), 16kg
10 2hd sw (:15), 24kg
2 R/ 2 L x 5 = 20 reps (:15), 16kg
10 2hd sw (:15), 24kg
1 R/ 1 L x 5 = 10 reps (:15), 16kg
10 2hd sw (:15), 24kg

650 total swings

YDL Yoga for Runners #1, 25 min