"TIME & REP LADDERS"
EQUIP: Mat, Gliders, Heavy and Medium Dumbbells (DBs)
WARM-UP:
50-40-30-20-10 sec. x Exercise A
10-20-30-40-50 sec. x Exercise B
*Ex A = (Weighted) Jumping Jack (w/ 1DB)
*Ex B = Gliding Plank Jack (challenge: add in Push-Ups)
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REP LADDER #1:
10-8-6-4-2 ea. leg x DB Thruster + Front Kick (mod: no kick)
2-4-6-8-10 x Finger-Tapping Fwd. and Bkwd. Frog Jump
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TIME LADDER #1:
50-40-30-20-10 sec. x Exercise A
10-20-30-40-50 sec. x Exercise B
*Ex A = Renegade Row - Hop In/ Out (DB push-up + Row R + Row L + Hop In + Hop Out)
*Ex B = Surfer Get-Up (switch lead leg ea. rep)
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REP LADDER #2:
10-8-6-4-2 x Side Lunge Thruster
2-4-6-8-10 ea. x Lateral Hopping Switch Lunge Jumps
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TIME LADDER #2:
50-40-30-20-10 sec. x Exercise A
10-20-30-40-50 sec. x Exercise B
*Ex A = DB Squat Clean (mod: DB Deadlift to DB Front Squat)
*Ex B = (Double-Leg) Hammy Runners
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REP LADDER #3:
(10)-8-6-4-2 ea. x Step-Back Lunge Deadlift to Side Lunge Deadlift
2-4-6-8(-10) x Hand Glide-Out to 2x Push-Up-Glide In-2x DB Deadlift
ABS:
60-45-30 sec. x A) V-Sit Cherry Pick; B) Elbow to Hand Plank + Fwd. Punch R and L
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