Partner Ladders (12-min) – one works while the other rests
-Swing Ladder 1-10-1
-High Plank Shoulder Taps (per side) 1-10-1
Work = Rest (20-min)
Continuously running clock of :30 on/:30 off
5 RNDS of each exercise before quick 30s transition to next exercise
– 2KB Push Press (R – 45+/35) (W – 35+/25+) (B – 25+/15+)
– Erg – :30 sprint/:30 recovery row
– KB High Pulls (R – 60+/45+) (W – 45+/35+) (B – 30+/25+)
– Reverse Plank (heels in JG straps) (adv – add pull through)