Wednesday, July 13, 2011

Drop Set Swings

buy in:
manila jumprope 1:00on/:30 rest  x3
16kg  10 sw/:15 rest x 5  (1:1 ratio) = 50sw

Drop set swings
5 rounds
:30 rest between rounds
24kg        15/15
16kg        25/25
12kg        35/35

* no breaks/rests until the end of the round - set up the bells in a line, and moved from one to another continuously..... (as always for drop set swings)

150 swings each round - 750 swings
750 + 50 warmup swings = 800 swings

Planks:
straight arm 3x 1:00 on/:30 off

cash out:
Sage Rountree yoga