Swings & Squats

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #4
* all swings 20kg
* double rack squats, 2x12kg
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 squat
* 15 swings
* 2 squats
* 25 swings
* 3 squats
* 50 swings

Workout time ~40:00

5 minute Low Back Quick Fix, YDL Hot Power Fusion