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