KB Swing Progressions and Roundabout Combination

Here we go.....1600 reps

12kg

40 2 hand swing, 1 min,
5 roundabouts (40 reps), 1 min,
40 transfers, 1 min,
5 roundabouts (40 reps), 1 min.
40 reps, 1 swing/trans., 1 min,
5 roundabouts (40 reps), 1 min,
40 reps, 5/5 1 hand swings x 4, 1 min,
5 roundabouts (40 reps), 1 min,

8 min work, 2 min rest x 5 sets = 50 min



Demo set

10 2 hand swings
1 roundabout (8reps)
10 trans.
1 roundabout
10 reps, 1 swing/transfer (5)
1 roundabout
5/5 1 hnad swings
1 roundabout)

This took less than 2 min., but if you wanted to use this demo set as a work set, start with 1 roundabout, do everything else the same...it will equal 2 min. FYI!