Mobility warm up
Swings
* warm up: 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 10 (15/15)
* 1:00 rest
* 24kg, 10 sw x 10 (15/15)
* 1:00 rest
* 24kg, 10 sw x 10 (15/15)
* then right into: 16kg, 50 sw nonstop
400 total swings
Sage Rountree Standing Hip Openers, Pigeon Sequence
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