14kg
except for the first set of :15 work/:15 rest, all rests were :30
1/2 sw ld x 3 (10 reps, 15 sec)
1-4 sw ld x 3 (20 reps,)
1-5 sw ld x 3 (30 reps,)
2-6 sw ld x 3 (40, reps,)
300 swings
Deadlifts
1 set of 5 @ 115#
2 sets of 3 @ 120#
