Russian Swing Ladder...

Every 2 minutes complete: 

97x5

70x7

53x9 

for ten minutes then,

70x5

53x7

35x9

for 20 minutes. 

*21 reps each round for 315 reps total in  30 minutes. 

“The ladder method is the ultimate hack for muscle and strength. It helps you smash plateaus, speed up your workouts, and it doesn’t just work on bodyweight exercises—it can blow up your deadlift, squat, and bench press numbers too, as well as your kettlebell lifts.   

The whole point is to end up doing more work on an exercise than you’d normally be capable of. Instead of maxing out every set and burning out quickly, you leave a little in your tank and, subsequently, you’re able to get more total reps. Greater volume means greater overload for your muscles, and ultimately greater gains”. - Onnit