Friday February 9th – Down The Ladder: “How far can you get” (30 Minutes)

Friday: 2/9

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds   

Down The Ladder: “How far can you get” (30 Minutes)

  • Heavy 2KB Deadlifts 10, 8, 6, 4, 2
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)
  • Pull Ups (TRX Rows)
  • Rowing 500M, 400M, 300M, 200M, 100M
  • Air Bike Calories: R:20/15 W:15/12 B:12/10

For Example:

– 10 Heavy 2KB Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Bike Cals

– 8 Heavy 2KB Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Bike Cals

– 6 Heavy 2KB Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Bike Cals

– 4 Heavy 2KB Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Bike Cals  

– 2 Heavy 2KB Deadlifts, 2x KB Lunges (Each Side),  2x Pull Ups, 100m Row, Air Bike Cals


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