A moderate weight kettlebell
this will take between 35 min and an hour
start at 1 swings recover with 1 breaths
2 swings 2 recovery breaths.
Keep going 1 to 1 ratio
There should be a point that you dont have enough time to recover (but do try and cheat, make those recovery breaths last as long as possible) and you get to this sorta panic mode
If you get to 20 go ahead and start coming back down. If on the way back down you dont "run out of recovery time" take half the recovery breaths of the swings. If it is an odd number round up. 19 swings / by 2 = 9.5 recovery breaths take 10
I will do a post later today or tomorrow on the significance of the breathing ladder.
THis is one of those that sounds worse than it is, but it is actually kinda pleasent