Roundabout Ladders

10 min warm up

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/45)
14kg 5 rd ab w/3 sw (60 reps, 1.5 min/45)
16kg 5 rd ab w/3 sw (60 reps, 1.5 min/45)

R5 = 150 swings
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/30)
14kg 5 rd ab w/2 sw (50 reps, 1.25 min/30)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/30)

R6 = 120 swings
12kg 5 rd ab (40 reps, 1 min/15)
14kg 5 rd ab (40 reps, 1 min/15)
16kg 5 rd ab (40 reps, 1 min/15)

720 total swings, ~ 29 minutes
* 240 12kg; 240 14kg; 240 16kg


15 min stretch and foam roll

March Challenge: 6500/10,000

2012 Challenge: 22,030/100,000