14kg
Warm up #2 (Intermediate/Adv level)
20 2 hd sw x 2 sets (30/30)
20 tr x 2 sets (30/30)
1 swing, 1 trans x 20 x 1 (40 reps, 1 min/30 sec rest)
5/5 x 4 x 1 (40 reps, 1 min work/30 sec rest)
10/10 x 2 x 1 set (40 reps, 1 min work/1 min rest)
200 swings, 9 min
Rotation #1
40 2 hd sw x 1 (1 min work, 15 sec rest)
40 tr x 1 (1 min work, 30 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 45 sec rest)
5/5 x 4 x 1 (1 min work, 1 min rest)
10/10 x 2 x 1 (1 min work, 15 sec rest, start next rotation)
200 swings 7 min 45 sec.
Rotation #2 (Intermediate level)
40 2 hd sw x 1 (1 min work, 1 min rest)
40 tr x 1 (1 min work, 45 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 30 sec rest)
5/5 x 4 x 1 (1 min work, 15 sec rest)
10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)
200 swings, 8.5 min
rotation #3 (Advanced level)
40 2 hd sw x 1 (1 min work, 15 sec rest)
40 tr x 1 (1 min work, 15 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 15 sec rest)
5/5 x 4 x 1 (1 min work, 15 sec rest)
10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)
200 swings 7 min.
rotation #4, alternate (Intermediate and Advanced levels)
20 2 hd sw x 1
20 tr x 1
1 sw, 1 tr x 10 x 1
5/5 x 2 x 1
10/10 x 1 x 1
100 swings, 2.5 min
NOTES:
** hit all times as Rx’d
** 900 swings in about 35 min
** as always FUN!!
** as always FUN!!
