USA Swing (24/16kg)
Rest 60s after each completed round.
30:00 Time Cap
Notes: Recommend 60-70% eﬀort today. KB weight choices should be light as this workout contains 150 total reps so
being smart with weight choices is important. We are looking for slow consistent eﬀort, not a blazing pace
10-20 Minutes of Low Eﬀort Work @50-60% of Bike, Run, Ski Erg, or Row
Make a note of your achievements in 'Open Gym'