16kg Swings 10sw/:15 rest x10 2x2 chinups
24kg Swings 10 sw/:15 rest x10 x2 (1min. rest between sets)
tracys +50% : HERE
2 rotations - 1st w/24kg - 2nd w/20kg
rotation #1
10 2 hd sw x 5 (2.5)
11, 12, 13, 14, 15 reps (2.5)
5 min, 115 swing per rotation
RKC plank :15on/:15rest x2
yoga (had extra time did sage rountree’s sun salutations)
