Double C&J and Swings

Mobility warm up

TGU - 14kg, 3l/3r,, alternating

Double C&J, 2x12kg

7 x 5

45 sec rest between sets

Swings
Tracy's "One Bell" workout from 12/17/11
16kg 

warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 reps, 1 min/30 sec)

2nd rotation 
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/30 sec)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10r, then 10l x 2 (15/15)
5/5 1 hd sw x 4 x 1 set (1 min/30 sec)

5th rotation
40 2 hd sw (40 reps total, 1 min/15 sec)
10/10 x 2 x 1 set (40 reps 1 min/15 sec)
5/5 x 4 x 1 set (40 reps total, 1 min/30 sec)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/15 sec)
40 tr ( 1 min/15 sec)
40 2 hd sw (1 min.)

600 swings, ~ 24 minutes

Sage Yoga Sun Salutations