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