10k Swing Challenge
100 Swings Warm up & Technik Drills
300 Swings Metcon
100 Swings after Metcon not for Time
300 Russian Swings for Time
every Time you break up a Set of Swings
do 1 Round of strict Cindy
strict Cindy = 5 Pullups 10 Push ups 15 Airsquats
T.C. 30 Min
Rest as needed
Perform the missing Swings for 500 Reps after the Metcon.
Work for high Quality Reps and take the Time you need.