55 minute warm up on the spin bike. Had to wait a few minutes for the on ramp group to finish up.

4 sets of 1 minute swings, 2 with a 35# bell and 2 with a 53#.

10 - 1 ladder of swing movements against the wall, w/ no bell, w/ bell against the chest.

5 x 5 kb burpees and farmers walk. 1st 2 w/ 53# bells, last 3 with 35# bells.

Ouch.