Thursday May 25 – 10 Min Strength + Down the Ladder

Old 4th Ward
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10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

Mobility between sets:

  • Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side

  • Press – 10 PVC pass throughs or 10 Wall Angels

 

Down The Ladder: How far can you get in 24-min?

Double Unders 50, 40, 30, 20, 10 (if subbing singles, 5:1, B = 3:1)

KB Headcutters 10, 8, 6 ,4 ,2

Pullups 10, 8, 6 , 4 , 2 (Unassisted or JG pullups)

Ralph McGill Loop (B = Parking lot lap)

Jungle Gym Push Up 10, 8, 6 ,4 ,2

For Example:

– 50 Double Unders (250 Singles), 10 KB Headcutters, 10 Pullups, Ralph McGill Loop, 10 JG Pushups

– 40 Double Unders (200 Singles), 8 KB Headcutters, 8 Pullups, Ralph McGill Loop, 8 JG Pushups so forth and so on all the way down to . . .

– 10 Double Unders (50 Singles), 2 KB Headcutters, 2 Pullups, Ralph McGill Loop, 2 JG Pushups