As a warm up:
at the top of :15
w/ 24kg
5/5
6/4
7/3
8/2
9/1
10
3 min 60 swings per rotation
2 rotations- 120 swings
w/ 28kg
on the :30 workout
10/10
12/8
14/6
16/4
18/2
20 reps
6 min., 120 swings per rotation
Swings
28kg
on the :30
5 2 hd swing
5 2 hd swing
6 2 hd swing
6 2 hd swing
7 2 hd swing
7 2 hd swing
8 2 hd swing
8 2 hd swing
9 2 hd swing
9 2 hd swing
10 2 hd swing
then starting with 10, back down the ladder
11 min, total 160 swings
knocked out 20 more swings to equal things up...
total swings today 420
120 w/ 24kg
300 w/ 28kg
