Friday May 26th – Down The Ladder

Kirkwood
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Friday: 5/26  

Down The Ladder: “How far can you get”

  • Double Unders 50, 40, 30, 20, 10 (if subbing singles,  5 singles = 1 double under)
  • KB Bent Row 10, 8, 6 ,4 ,2 (Each Side) 
  • Rowing 500M, 400M, 300M, 200M, 100M
  • Single Leg Deadlifts (KB in Opposite Side Hand)  10, 8, 6 ,4 ,2 (Each Side) (TRX Assisted)
  • Dish Dive Run

For Example: 

– 50 Double Unders (250 Singles), 10x KB Row (Each Side), 500m Row, 10x S.L. Deadlift (Each Side), Dish Dive Run 

– 40 Double Unders (200 Singles), 8x KB Row (Each Side), 400m Row, 8x S.L. Deadlift (Each Side), Dish Dive Run 

– 30 Double Unders (150 Singles), 6x KB Row (Each Side), 300m Row, 6x S.L. Deadlift (Each Side), Dish Dive Run 

– 20 Double Unders (100 Singles), 4x KB Row (Each Side), 200m Row, 4x S.L. Deadlift (Each Side), Dish Dive Run 

– 10 Double Unders (50 Singles), 2x KB Row (Each Side), 100m Row, 2x S.L. Deadlift (Each Side), Dish Dive Run 

Blue: Start on round of 30 & 3:1 single/Doubles

Early finishers:

– 15x plank leg lifts

– 10x plank to push-up

– 15x plank shoulder taps (total)

– 10x plank to push-up

– 15x side plank hip dips (per side)

– Repeat