Swings & DB15 MMA

Mobility warm up

Swings - Tracy's "The New 50" Advanced
* Did ALL 2hd swings for the whole workout
* Followed Tracy for most of it, added in extra 10 on a few sets
Warm up - 16kg
10 sw x 1 (15/15 sec x 2)
20 sw (20 reps) (30/30 sec)
30 sw (30 reps) (45/45 sec)
40 (40 reps) (1 min/1 min)

- 110 swings, 5 min

Workout - 20kg
10 sw
20 sw
40 sw
40 sw
50 sw
50 sw
40 sw
- 11 min 250 swings
Surprise Add!
50 sw

410 total swings

DB15 MMA

Sage Rountree - Sun Salutations and Pigeon Sequence