Swings

Mobility warm up

50 swings, 12kg

Swing Ladder
* 1hd swings = 14kg, nonstop
* 2hd swings = 24kg, (:15/:15) work/rest

10r/10l x 5 (1:00)
10 2hd x 5
9r/9l x 5 (1:00)
10 2hd x 5
8r/8l x 5 (1:00)
10 2hd x 5
7r/7l x 5 (:45)
10 2hd x 5
6r/6l x 5 (:45)
10 2hd x 5
5r/5l x 5 (:45)
10 2hd x 5
4r/4l x 5 (:45)
10 2hd x 4 **
3r/3l x 5 (:30)
10 2hd x 3
2r/2l x 5 (:15)
10 2hd x 2
1r/1l x 5 (:15)
10 2hd

400 24kg swings, 550 14kg swings, ~42 minutes
** Planned to do 5 sets of 10 2hd swings all the way through, but got too fatigued, so laddered down.

1000 total swings, including warm up

Sage yoga, standing stretches and reclining twists