200 swing reps w/progressive rest ladder
from Tracy’s Blog HERE
with a twist.....
16kg for all rounds
40 2 hd sw, 15 sec rest
40 2 hd sw, 30 sec rest
40 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
40 2 hd sw
200 swings 7.5 min
30 2 hd sw, 15 sec rest
30 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
30 2 hd sw, 1 min rest
30 2 hd sw
150 swings 6.25 min
20 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
20 2 hd sw, 45 sec rest
20 2 hd sw, 1 min rest
20 2 hd sw
100 swings 5 min
10 2 hd sw, 15 sec rest
10 2 hd sw, 30 sec rest
10 2 hd sw, 45 sec rest
10 2 hd sw, 1 min rest
10 2 hd sw
50 swings 3.75 min
total swings - 500
total workout - 30-ish minutes
