Start with hand up next for 30 -40 WKC Swings in movement
40 Sec Work 20 Rest
Swing L & R
Overhead lunge left
Swing R & L
Overhead lunge right
Swing L & R
Kneeling windmill left
Swing R & L
Kneeling Windmill right
Swing L & R
Getup to palm Left
Swing R & L
Getup to palm right
Swing L & R
Full Getup left
Swing R & L
Full Getup right
Swing As Many as Up too
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