TGU/ Swings

TGU 16kg  4r/4l

Swing
At the top of :30
Alternating:
20kg**  10sw/:15 rest
36kg      5 sw/:22 rest
= 1 round

Repeat for a total of 16 rounds - 16 minutes
240 swings
160 20kg; 80 36kg

** Alternated the 10sw w/the 20kg each round as follows:
10 2hd
5 2hd; 5r
5 2hd; 5l
5r/5l
10r
10l

Farmers walk 2-24kg  1:00

Sage Rountree hip openers

*headstand 7:00