Swings

Mobility warm up

Swings - Tracy's "The New 50" x 2
* all 14kg

Warm up
10 2 hd sw x 1 (15/15 sec x 2)
20 tr x 1 (20 reps) (30/30 sec)
5/5 x 3 x 1 (30 reps) (45/45 sec)
10/10 x 2 x 1 (40 reps) (1 min/1 min)

 - 110 swings, 5 min

10 2 hd (15/15)
20 tr + 10 2 hd (45/15)
5/5 x 3 + 10 2 hd (1:00/15)
5/5 x 3 + 20 tr (1:15/30)
10/10 x 2 + 10 2 hd (1:15/30)
10/10 x 2 + 20 tr (1:30/45)
10/10 x 2 + 5/5 x 3 (1:45/45)
10/10 x 4 (2:00/45)
10/10 + 5/5 + 10 tr + 10 2hd (1:15/45)

Then do it again backwards with shorter rests

10/10 x 4 (2:00/30)
10/10 x 2 + 5/5 x 3 (1:45/30)
10/10 x 2 + 20 tr (1:30/30)
10/10 x 2 + 10 2hd (1:15/15)
5/5 x 3 + 20 tr (1:15/15)
5/5 x 3 + 10 2hd (1:15/15)
20 tr + 10 2hd (1:00/15)
10 2hd (15/15)
10/10 + 5/5 + 10 tr + 10 2hd (1:15)

990 total swings, 35 minutes

Sage Rountree Sun Salutations