Swings, Complex

Swings  16kg

5/5       (10sw/:15 rest)

10/10   (20 sw/:30 rest)

15/15      (30 sw/:45 rest)

20/20   (40 sw/1:00 rest)

3 rounds (300 swings)

Lauren Brooks    10-15 min complex   (10.22.12)

Here is the workout  

1. 

Start with your less strong side.

1 Push-up

1 Clean

1 Front Squat

1 Back Lunge 

5 One Arm Swings

Stronger side (other side)

1 Push-up

1 Clean

1 Front Squat

1 Back Lunge

5 One Arm Swings

2.

Start with your less strong side.

2 Push-ups

2 Cleans

2 Front Squats

2 Back Lunges

5 One Arm Swings

Stronger side (other side)

2 Push-ups

1 Clean

1 Front Squat

1 Back Lunge

5 One Arm Swings

Take a quick break for a hip flexor stretch or hip circles

Next do this for 3 reps, then 4 reps, finally finish at 5 reps.  Enjoy!

NOTES:
** Since it is a deload week I used the 14kg

** the complex took about 12 min.  Fun!