I twisted it:
14kg (all rests 15seconds)-
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)
total 80 swings, 4 min.
20 2 hd sw x 1 (30/15 = 45)
20 tr x 1 (30/15 = 45)
1/1 + 2/2 x 2 (30/15 = 45)
5/5 x 2 (30/15 = 45)
total 80 swings, 3 min
10 2 hd sw, 10 tr x 1 (30/15 = 45)
10 tr, 1/1 + 2/2 x 1 (30/15 = 45)
1/1 + 2/2, 5/5 x 1 (30/15 = 45)
5/5, 10 2 hd sw x 1 (30/15 = 45)
total 80 swings, 3 min
10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, 15 sec. rest x 4 = 5 min.)
total 160 swings 5 min.
400 swings, 15 min.
16kg (as originally written):
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)
total 80 swings, 4 min.
20 2 hd sw x 1 (30/30 = 1 min)
20 tr x 1 (30/30 = 1 min)
1/1 + 2/2 x 2 (30/30 = 1 min)
5/5 x 2 (30/30 = 1 min)
total 80 swings, 4 min
10 2 hd sw, 10 tr x 1 (30/30 = 1 min)
10 tr, 1/1 + 2/2 x 1 (30/30 = 1 min)
1/1 + 2/2, 5/5 x 1 (30/30 = 1 min)
5/5, 10 2 hd sw x 1 (30/30 = 1 min)
total 80 swings, 4 min
10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, 1 min rest x 4 = 8 min.)
total 160 swings 8 min.
400 swings, 20 min.
total: 800 swings in 35 min.
finished up with:
straight arm planks: 3x 1:00on/:15rest
NOTES:
* hit times as Rx’d
* FUN FUN FUN! The time just flew!!
