Warm-up: Joint Mobility/Dynamic
American Swings 70/53
*After each round perform 5 SandBag Squats. The weight for these is up to but they are to performed after each round with the exception of the last. On the completion of your last set of 5 American swings, the work comes to an end and that is your time.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)