LLCJ & Swings

Mobility warm up

50 swings - 12kg

LCCJ - 12kg
10:00 nonstop, switch sides every minute
* 9 reps/min

Swings - Tracy's "One Bell" modified
* 12 kg; all rests are 15 sec

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 resp, 1 min/15)

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

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

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/15 sec)

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

620 swings, ~25 minutes

YDL Evening Wind down