Mirror Ladders

EQUIP: Box (24/20), Wall Ball (20/14), Jump Rope, Rower, Rings

WARM-UP:

*Active Stretch

-then:

*400m Run

*40m Lateral Plank Walk (4 lengths of 10m outdoors)

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SET #1:

A)

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

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Burpee

Upon Immediate Completion (in any order):

*400m Run

*400m Row 

-Group waits until the last person finishes Part A to move onto Set #2.  Early finishers, see below: 

B)

Early Finishers:

AMRAP Until Last Person Finishes -

*25 x Double-Under (sub: 25 x Singles + 25 x Lateral Bar Hop)

*5 x Reverse Burpee

SCORE of SET #1 = TIME to complete Part A + TOTAL ROUNDS in Part B

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SET #2:

A)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Box Jump (sub: alt. Step-Up)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Wall Ball 

Upon Immediate Completion:

*400m Run

*400m Row 

-Group works until the last person finishes Part A.  Early finishers, see below:

B)

Early Finishers:

AMRAP Until Last Person Finishes -

*25 x Double-Under (sub: 25 x Singles + 25 x Lateral Bar Hop)

*5 x Ring Dip 

SCORE of SET #2 = TIME to complete Part A + TOTAL ROUNDS in Part B