Four weeks of swings: 11

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., pigeon.

SI Rehab.

Workout - Part 1 (20kg)



1. 30 Seconds x Two Handed Swings
2. 30 Seconds Rest
Repeat x 10 for 10 minutes
Rest 3 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,