Mobility Series: 5-6 Minutes
Upper Body 2 Moves – 3 RNDS 1x Prone Swimmers and 5x Prone PVC Angels. Finish with everyone on feet for shoulder cars x 2/side.
Dueling Ladders 30-40 Min Ladders: Can you Complete all the ladders.
- 10-1 / 1-10 Dips/ Pull Ups (Dead Hang, Band, TRX)
- 10-2 2KB Strict Press (Even Rungs only I.E: 10,8,6,4,2) / Rowing 100m, 200m, 300m, 400m, 500m
- 10-1 / 1-10 Swings / Goblet Squat R:(60+/40+) W:(45+/35+) B:(40+/30+)
- 10-2 Burpees (Even Rungs only I.E: 10,8,6,4,2) / Double Unders: 50/40/30/20/10 Non-Double Unders is DU# + Curb Jumps – I.E. 50 DU/50 Curb Jumps, 40 DU/40 Curb Jumps
In between each ladder 2nd White Mailbox Run
Early Finishers do Cash Out: 7 Way Hips or Mobility
R/W: 10/9/8/7/6/5/4/3/2/1 = 55 Reps on Non Even Only Ladders: Ladder 1, Ladder 3
B: All Ladders are only the even Numbers: 10/8/6/4/2 = 30 Total Reps of each