Four weeks of swings: 10

19:05 Home


Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout - Part 1 (20kg)



1. 20 x Two Handed Swings
2. 1 x Plank
Repeat x 5 for 100 Swings and 5 Planks.

Workout – Part 2 (20kg)

Tabata Towel Swings
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!

Finisher (20kg)

1. 30 x Goblet Squats
2. 1 Min Rest
3. 20 x Goblet Squats
4. 1 Min rest
5. 10 x Goblet Squats



Cool Down

Stretch: hamstrings
Foam roll: Upper back,
Rehab: shoulder, SI,