25” Advanced New Years Day HERE
5x5 reps (1.25 min)
20 tr + 5 2 hd sw x 1
5x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
5x5 reps
5/5 x 2 + 5 2 hd sw x 1
5x5 reps
10/10 + 5 2 hd sw x 1
9 min., 200 swings
4x5 reps (1 min.)
20 tr + 5 2 hd sw x 1
4x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
4x5 reps
5/5 x 2 + 5 2 hd sw x 1
4x5 reps
10/10 + 5 2 hd sw x 1
8 min, 180 swings
3x5 reps (.75 min)
20 tr + 5 2 hd sw x 1
3x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
3x5 reps
5/5 x 2 + 5 2 hd sw x 1
3x5 reps
10/10 + 5 2 hd sw x 1
7 min., 160 swings
2x5 reps (.5)
20 tr + 5 2 hd sw x 1
2x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
2x5 reps
5/5 x 2 + 5 2 hd sw x 1
2x5 reps
10/10 + 5 2 hd sw x 1
6 min., 140 swings
5 reps (.25)
20 tr + 5 2 hd sw x 1
5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
5 reps
5/5 x 2 + 5 2 hd sw x 1
5 reps
10/10 + 5 2 hd sw x 1
5 min., 120 swings
27 min., 800 swings (300 20kg, 500 14kg)
bonus: (did first as a warm up)
5 reps
25 2 hd sw
30 reps, 1.25 min additional
RKC plank: :10on/:10off x3
total swings: 830
swing challenge: 6,550/ 10,000
