Swing Torture - Yeah!

Z-HealthWarmup
2# Clubbell Warmup

16kg Halo's x2

24Kg 2H-Swing 2x10

24kg 2H Swings 5
5 jumping jacks
24kg 2H Swings 10
10 jumping jacks
24kg 2H Swings 15
15 jumping jacks
24kg 2H Swings 20
20 jumping jacks
(No rest in between)

16kg Squat-Swing-Plank sequence: (note the change in the swings. Start high reps, end low)

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

16Kg TGU 2/2

Shoulder Rehab:
16kg RKC Armbar 4/4