10.15.15 “FIT THURSDAY”

October 14, 2015

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WARM-UP (10)

Ascending Ladder*

From 1 to 10 of:

1 Push Up

1 Squat

1 V-Up

* Run 100m on Even Rounds

LADDER #1 (cap at 12)

– Descending from 10 to 5 of:

10 Cals (rowers first, bikes only if needed)

10 KB Swings (24/16)

10 Box Jumps (24/20)

10 Ring rows

LADDER #2
50 – 40 – 30 – 20 – 10 of:

Double Unders (2x singles)

Ab Mat Sit Ups

PARTNER LADDER

P1 – Works up ladder

P2 – Holds barbell bottom squat

– Divide work as needed

– Go in order

– Bar never touches ground or both complete 10 burpees

10 – 20 – 30 of:

Wall Balls (20/14)

Knees to Elbows

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