- This event has passed.
Old 4th Ward
Thursday, March 14
Partner Strength ladder 6-5-4-3-2
Complete the prescribed reps on ONE side before switching with with partner. Then repeat on the other side before decreasing reps. Ex. P1 does 6 reps on L, P2 does 6 reps on L, P1 does 6 reps on R, P2 does 6 reps on R, repeat in the same fashion working down the ladder in reps. After the full ladder of KB strength exercise has been performed on each side, complete 20 reps of secondary movement and choose a shake up before moving on to next exercise ladder with partner.
1 KB Front Squat Ladder → 20 Air Squats → Shake up
1 KB Floor Press Ladder → 20 Pushups
1 KB Staggered Stance DL Ladder → 20 KB Swings
1 KB Push Press Ladder → 20 KB Situp and Press
1 KB Bent Over Row Ladder → 20 JG Power Rows (quick up creating slack in strap, slow down)
Shake up after every completed ladder: 250 meter row / 15 cal Bike / Parking Lot Lap