Friday: 8/18
Down The Ladder: “How far can you get”
- Heavy 2KB Deadlifts 10, 8, 6, 4, 2
- KB Bent Row 10, 8, 6 ,4 ,2 (Each Side)
- Pull Ups 10, 8, 6 ,4 ,2 (TRX Pull Ups)
- Rowing 500M, 400M, 300M, 200M, 100M
- Air Mill Fan Bike Cals 50, 40, 30, 20, 10
For Example:
– 10 Heavy 2KB Deadlifts, 10x KB Row (Each Side),10x Pull Ups, 500m Row, 50 Air Mill Fan Bike Cals
– 8 Heavy 2KB Deadlifts , 8x KB Row (Each Side), 8x Pull Ups, 400m Row, 40 Air Mill Fan Bike Cals
– 6 Heavy 2KB Deadlifts, 6x KB Row (Each Side), 6x Pull Ups, 300m Row, 30 Air Mill Fan Bike Cals
– 4 Heavy 2KB Deadlifts, 4x KB Row (Each Side), 4x Pull Ups200m Row, 20 Air Mill Fan Bike Cals
– 2 Heavy 2KB Deadlifts, 2x KB Row (Each Side), 2x Pull Ups, 100m Row, 10 Air Mill Fan Bike Cals
Blue: Start on round of 30 & 3:1 single/Doubles
Early Finishers:
7 way Hips: Goal is to complete all reps of each movement without resting then switch legs.
- Feet should be about 12 inches apart on all moves.
Right Side –
10x Lateral leg Raises
10x Front Kick/swing
10x back Swings
10x full front and back swings
10x counterclockwise circles
10x clockwise circles
10x bicycle motion
Repeat on Left Side