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In ROTK, theres Dan Johns version of ROP. I am curious about the swings and farmers walks. It say 4 (40 swings, and 160ft of farmers walks), 8 (80 swings) ie (I dont have the book in front of me right now), but is it 4 sets of 10 swings or is it 4 sets of 40 swings? Is there a certain progression? It only gives one workout "sample". I know ultimatley the final progression is ROTK, but do you just keep doing the ladders as written or do you progress as in ROP?