Mobility warm up
Swing warm up - 12kg, 40 swings
Swings
Tracy "Top 40" style sequence - all 1hd swings
* 40 sw 1:00/:30
* 40 sw 1:00/:30
* 20 sw :30/:30
= 100 swings
R1 - 12kg
R2 - 14kg
R3 - 14kg
R4 - 16kg
R5 - 16kg
R6 - 14kg
R7 - 16kg
Then rolled into some 2hd swings
20kg, 20 sw x 5
24kg, 10 sw x 10
900 total swings in 38 minutes
Yoga stretches
