2x2 pullups
12kg
10 2 hd swing x 2 sets (15/15 x 2 = 1 min)
10 tr x 2 sets (15/15 x 2 = 1 min)
1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)
5/5 x 2 sets (15/15 x 2 = 1 min)
1/1 + 2/2 x 4 (30 sec)
total 100 swings, 4:30 min.
Drop set swings
3 rounds
1 minute rest between rounds
24kg 15/15
20kg 25/25
12kg 35/35
1 round
:30 rest between rounds
24kg 15/15
16kg 25/25
12kg 35/35
150 swings each set = 600 swings
600 + 100 warm up = 700 total swings
