Estimated Workout Time-11 minutes after a warm up

1 minute 1 arm Swings

30 seconds rest

X7 rounds ( or more if you please)

Men use 24kilos, women use 12 kilos

My own example with a 24k bell: 18 swings left/18 swings right per minute. A total of 36 swings a minute x7 rounds=252 swings

13,356 lbs of work

Give it a go!