10 2-sec. OH KB swing* (max 45lb. W, 55lb. M)
10 1-arm KB swing (max 35lb. W, 45lb. M)
10 KB “Power swing”** (max 25lb. W, 35 lb. M)
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
*2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
**”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.