Tuesday December 12th – Down The Ladder: “How far can you get”

Tuesday: 12/12

Down The Ladder: “How far can you get”

  • Heavy 2KB Deadlifts 10, 8, 6, 4, 2
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)
  • Pull Ups 10, 8, 6 ,4 ,2 (TRX Pull Ups)
  • Rowing 500M, 400M, 300M, 200M, 100M
  • Air Mill Fan Bike Cals  R:(20/15)W:(15/12)B:(12/10)

For Example:

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

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

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

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

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

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

 

Early Finishers:

7 way Hips: Goal is to complete all reps of each movement without resting then switch legs.

  • Feet should be about 12 inches apart on all moves.

Right Side –

10x Lateral leg Raises

10x Front Kick/swing

10x back Swings

10x full front and back swings

10x counterclockwise circles

10x clockwise circles

10x bicycle motion

Repeat on Left Side