Swings

Swings
at the top of :30

Alternating
20kg   10sw/:15 rest
32kg   10sw/:15 rest
36kg   10sw/:15 rest
= 1 round

repeat 10X
* rested 1:00 extra after 8th round only

300 swings
100  20kg
100  32kg
100  36kg

Farmers walk 2-24kg  :45

Sage Rountree Hip Openers
* headstand 5:00+