Ladders to Hell

Backblast: Ladders to Hell Where: #ao-ad-astra When: 06-20-24 @ 0530 Q: @Waco PAX: @Flute @Waco @Farmers Only @Big Toe @Sawdust@404 @Second StringCount: 7Ladder: 7 rungs

• Sprint out to the first rung, then jog back.
• Complete that ladder number of exercises below
• Once completed 7 rungs, (28 reps), Mosey one parking lot lap.
• Repeat with next exercised for 30 minutes or until the music stops. (At your own pace, run your own race)

Example:

• Sprint out rung 1, jog back, 1 Merkin
• Sprint out rung 2, jog back, 2 Merkin
• …
• Sprint out run 7, jog back, 7 Merkin
• Mosey a parking lot lap
• Move to next excercise
• IF YOU COMPLETE THEM ALL BEFORE TIME - climb back down the latter, starting w/ exercises 9, 8, 7, 6… etc.

Exercises:

1. Merkin
2. Flutter Kicks (4 count)
3. Curl Press
4. Lunges (outbound)
5. Split Jacks (2 count)
6. Upright Row
7. Lateral Squat Walk (outbound, rotate sides)
8. High Knees (outbound)
9. Thrusters (Squat up through an overhead press)
10. Burpees block Jump overs

Cool Down - CalisthenicsMosey to Gazebo

1. Dead hang to failure
2. Last man Hanging - call out (scissor lift row thing?) 10x
3. Heavy Squat (with Coupon) to failure
4. Last man squating - call out (inclined diamond pushups) 10x
5. Plank to failure
6. 10 sit-ups

**COT:**Run your own race. Make sure the ladder you climbing is leaning on a wall you care about…