Boot Camp - 17th October 2007 - Jacobs Ladder

CLIMB OF DEATH

Warm up and stretch

1x Jacobs – sprint as hard as you can
REST – 1-2mins
1x Jacobs – sprint as hard as you can
REST – 1 -2mins

Bottom of Jacobs – 2 footed “box jumping” all the way up +
20 x KB clean and press at top +
20 x Parrelette push ups +
20 Burpies +
20 atomic sit ups +
Down Jacobs and then sprint up +
REST – 3mins

KB snatches x 15 each arm +
15 – 20 Dips on railings at top of ladder +
Free Bear crawls up “short” street at top of Jacobs +
10 diamond x push ups at top +
10 x tuck jumps +
20 x atomic sit ups +
Walk back down for recovery
X3

OPTIONAL (sprint up mount street)

Cool down, stretch and rest