"LADDER PAIRINGS AND MINI-DEATH BY'S"
WARM-UP:
*Traveling Dynamic Stretch
3 Rounds -
*30 sec. x Oblique Crunch High-Knee Run
*30 sec. x Knee-Out Mtn. Climb
LADDER PAIRING:
*30-20-10 ea. arm x OH KB Walking Lunge (30 x R arm and 30 x L arm = 30 reps)
*10-20-30 x KB Squat-Thrust-Deadlift-180 (challenge: burpee)
LIMITED ROUNDS of “DEATH BY 10 METERS:”
6 x 1 min. Rounds -
*start @ 10 lengths of shuttle run in 1st min., increase by 1 length ea. min. thereafter , finish w/ 15 lengths
LADDER PAIRING:
*30-20-10 x Wall Ball
*10-20-30 x Single-Leg Toe-Tapping Decline MB Push-Up
LIMITED ROUNDS of “DEATH BY DB SQUAT CLEAN:”
6 x 1 min. Rounds -
*start @ 10 reps in 1st min., increase by 1 rep ea. min. thereafter, finish w/ 15 reps
LADDER PAIRING:
*20-15-10 x MB Windshield Wiper (R and L = 1 rep)
*10-15-20 x MB Supine Get-Up/ a.k.a. “Deck Squat” (mod: tuck roll, no ball and x-legs)
LIMITED ROUNDS of “DEATH BY BURPEE:”
6 x 1 min. Rounds -
*start @ 8 reps in 1st min., increase by 1 rep ea. min. thereafter, finish w/ 12 reps
LADDER PAIRING:
*20-15-10 ea. arm x Single-Arm KB Push Press
*10-15-20 ea. direction x Side-Hopping KB Swing
LIMITED ROUNDS of “DEATH BY DB SPLIT SQUAT SNATCH:”
*5 x 1 min. Rounds -
*start @ 6 (3 ea. leg) reps in 1st min., increase by 2 reps (1 ea. leg) ea. min., finish w/ 14 reps
*Remainder of Min.: DB Plank Row
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