Thursday December 13th – Down the Ladder

Thursday:  12/13

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

  • Heavy 2KB Suitcase Deadlifts 10, 8, 6, 4, 2  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)  R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • TRX Inverted Rows, R: Pull Ups, B: TRX Rows
  • ERG: Rowing 500M, 400M, 300M, 200M, 100M
  • Air Bike Calories: R: 20, 18, 16, 14, 12  W:16, 14, 12, 10, 8 B:12, 10, 8, 6, 4

For Example:

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

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

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

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

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