warm up:
3 consecutive pullups
manila jumprope :30on/:30 rest x3
100 swings 12kg
Drop set swings
6 rounds
1:00 rest between rounds
* rested 2:00 before starting round 6
24kg 15/15
16kg 25/25
12kg 35/35
150 swings each set = 900 swings
Planks:
straight arm 3x 1:00 on/:30 off
NOTES:
* I timed the swings today -> 4.5minutes each round
* total swings today - 1000
