Swings; at top of :30

Manila Jumprope

20 jumps on the :30 interval x10

worked  out to :15on/:15off

Swings:

At top of :30

24kg  10sw

20 rounds, 200 swings

** 2 min rest

At top of :30

28kg   5 sw
At the top of the next :30

24kg   15 sw
total 20 swings in one minute

5 rounds, 100 swings

** rest 3 min then repeat

At top of :30

28kg    10 sw

10 rounds, 100 swings

total swings today:  500 

350 24kg,   150 28kg