Ladder Mania (Harris Y Athletic Conditioning)

EQUIPMENT: Dumbbells (10-*15 lb.), Jump Rope

WARM-UP:

LADDER PAIRING -

*1-2-3-4-5-6-7-8-9-10 x Air Squat

*2 x Push-Up

*Jump Rope until all participants finish

----------------------------------------------------------------------------------------------------------

-outside to pavilion w/ Jump Rope and Heavy DBs

LADDER PAIRING -

1-2-3-4-5-6-7-8-9-10 x DB Front Squat

*2 x DB Push-Up

*Jump Rope until all participants finish

RETURN RUN INTERVAL:

*400m Sprint

*200m Backward Run (across long south field)

*Jump Rope until all participants finish

LADDER PAIRING -

1-2-3-4-5-6-7-8-9-10 x Weighted Squat Jump (DBs Hanging)

*2 x Plyo Push-Up (clapping, hands hopping, or shoulder tapping)

*Jump Rope until all participants finish

RETURN RUN INTERVAL:

*400m Sprint

*200m Backward Run (across long south field)

*Jump Rope until all participants finish

LADDER PAIRING -

*2-4-6-8-10 x alt. DB Single-Arm Sotts Press

*2 x Renegade Row (DB Push-Up + Row R and L = 1 rep)

*Jump Rope until all participants finish

RETURN RUN INTERVAL:

*400m Sprint

*200m Backward Run (across long south field)

*Jump Rope until all participants finish

FINISHER:

10 min. AMROIRAP LADDER -

1-2-3-4-5-6, etc. x 

*Burpee

*length(s) 50m Sprint (width of soccer field: sideline to sideline)

NOTE: AMROIRAP = “As Many Rounds Of Increasing Reps As Possible”