TGU & Swings

TGU 18kg  3r/3l

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

Repeat 20X - total 20 minutes
300 swings: 100 w/36kg; 200 w/20kg


** each round changed up the 10 swings with the 20kg as follows:
2 hd
5  2hd/5r
5  2hd/5l
5r/5l
10r
10l
last 2 rounds 5r/5l

Farmers walk  2-24kg   1:00

Sage Rountree Hip Openers

*headstand  10:00