More ROP C&P/Pullup Ladders -- The Moderate Day

Last night was the "Moderate Day" for the ETK ROP C&P ladders...it went like this:

Warmup: Z-Health Neural Warmup; the "Trinity" circuit (flat footed squat to bottom concentrating on articulating each vertebrae - 3 xs, followed by pumps - 3 xs, followed by cossack stretch - 3 xs each side) repeat the circuit 3 xs; halos (12kg x 2 x 5 + 5); windmills (16kg x 2 x 3 + 3).

Workout: "Moderate" day for C&P superset with Pullup Ladders -- one rung less than the "Heavy" day for 2 rungs on each ladder...

• C&P: 24kg x 5 ladders x 2 rungs
• Pullups: BW + 4kg x 5 ladders x 2 rungs
• Swings: 28kg x 5 x 20 with a one minute rest = 100 swings (moderate, right?)