Roundabout Ladders

10 min warm up
TGU: 2r/2l @ 16kg

Roundabout Swing Ladders (in a Pyramid), a la Tracy
One Roundabout = 2 hd sw, tr R, 1 hd sw R, tr 2 hd, 2hd, tr L, 1 hd sw L, tr 2 hd = 8 swings

R1 = 120 swings
12kg 5 rd ab (40 reps, 1 min/1 min)
14kg 5 rd ab (40 reps, 1 min. 1 min)
16kg 5 rd ab (40 reps, 1 min. 1 min)

R2 = 150 swings
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
14kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

R3 = 180 swings
12kg 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)
14kg 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)
16kg 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)

R5 = 150 swings
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
14kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

R6 = 120 swings
12kg 5 rd ab (40 reps, 1 min/1 min)
14kg 5 rd ab (40 reps, 1 min. 1 min)
16kg 5 rd ab (40 reps, 1 min. 1 min)

720 total swings, ~ 31 minutes

Then 3x5 K2A and 20 minute stretch

Swings for December so far = 9140