Equipment: 2x16kg KB, 4x20kg KB, 2xSmall SB
Warmup
2xJL @ moderate pace
Ladder Ladder
A ladder on the ladder: 1st landing then back up, 2nd landing then back up etc all the way to the bottom.
Once at the top after having done the ladder, choose an exercise for 30 reps:
- pushups
- dips
- get ups
- swings
- cleans
- snatches
- sit ups
So, the first ladder ladder is unweighted, second is with 1 and the third ladder ladder is with 2.
TWO ROUNDS!!
Street Sprint / Farmer Walks
First person farmer walks (20kg) to the top of the hill, drops the bells and sprints back to tag next person who sprints to the top and farmer walks back down.
THREE ROUNDS then change ends for THREE MORE!
1 comment:
Well the ladder ladder was brutal, took an hour to do 1 of them so we stopped there and moved onto the sprint/walk combo which was good, enough rest with the 4 of us taking turns.
I think the forearms, shoulders and gripping muscles are gonna feel this one tomorrow.
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