10k Swing Challenge

100 Swings Warm up & Technik Drills

300 Swings  Metcon

100 Swings after Metcon not for Time

Metcon 

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.