Swing Torture ala Keira Newton

Swing workout from Keira Newtons HKC Prep class.
2# Clubbell Warmup

16kg Halo's x2

16Kg 1H-Swing 10x2

4 Tactical Pullups

32kg 2H Swings 5
5 jumping jacks
32kg 2H Swings 10
10 jumping jacks
32kg 2H Swings 15
15 jumping jacks
32kg 2H Swings 20
20 jumping jacks
(No rest in between)

Squat-Swing-Plank sequence:

1 Goblet Squat - 5 1H swings (each side) - 10 Pushups
2 Goblet Squats - 6 1H swings (each side) - 9 Pushups
3 Goblet Squats - 7 1H swings (each side) - 8 Pushups
4 Goblet Squats - 8 1H swings (each side) - 7 Pushups
5 Goblet Squats - 9 1H swings (each side) - 6 Pushups
6 Goblet Squats - 10 1H swings (each side) - 5 Pushups

Shoulder Rehab:
16kg RKC Armbar 4/4

PVC Rolls per Pavels Mobility Bonus file from KB Secrets