Hand to Hand Swing Ladder “Fun”isher

More swings! Sorry, I really can’t resist adding such a great exercise to these weekly finishers from time to time. There’s no such thing as too many swings. While my month of daily swings is in the past, they almost always find their way into my workouts in some capacity.

The last couple of weeks of workouts have been a refreshing change of pace. Typically some strength work followed with a few metabolic conditioning sets. Definitely more variety than the swings and get ups only program I was on for awhile. Plus, for the first time since November I have access to a regular pullup bar. I bought a P-4 system from Rogue to put up in the garage and that thing is legit. Broke it in with a few weighted pullups today so that made me happy.

Anyway, onto the finisher. Much like my workouts lately this guy has a bit of variety to it, mixing the hand to hand swings with some bodyweight movements in a descending ladder format. Here is how it goes and a link to the video:

For Time
A) H2H swings x 10, 8, 6, 4, 2/sd
B) Burpee w/ lateral hop over KB x 10, 8, 6, 4, 2
C) Sit Outs x 10, 8, 6, 4, 2/sd
D) Squat Jumps x 10, 8, 6, 4, 2

I used a 62lb KB for the swings, but feel free to adjust if needed. Pretty sure I wouldn’t have been able to use that weight a month ago. My time for this was 7:20. See if you can beat it!

Single Arm, Single Leg Burpee "Fun"isher
Switch and Hold "Fun"isher

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