Manila Jumprope
20 jumps on the :30 interval x10
worked out to :15on/:15off
On the :30 interval
5 sw
10 sw
15 sw
20 sw
50 sw, 2.5 min per rotation
4 rounds, 10 min, 200 swings
1st 4 rounds w/24kg
2nd 4 rounds w/24kg (last set 5sw w/28kg)
3rd 4 rounds as follows:
5 sw - 28kg
10 sw - 24kg
15 sw - 20kg
20 sw - 16kg
30 minutes, 600 swings
** 3 minutes rest after every 4 rounds or 200 swings...
total 600 swings today
1000 swings this week
