JAN 30 2025 · ad-astra
Ladders Revisited
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Waco404
Backblast: Ladders Revisited
Where: #ao-ad-astra When: 01/30/25 @ 05:30 Q: @Waco PAX: @404
The Thang: Ladder: 7 rungs
- Sprint out to the first run, 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.
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/ excercise 9, 8, 7, 6… etc.
Exercises:
- Merkin
- Flutter Kicks (4 count)
- Curl Press
- Lunges (outbound)
- Split Jacks (2 count)
- Upright Row
- Lateral Squat Walk (outbound, rotate sides)
- High Knees (outbound)
- Thrusters (Squat up through an overhead press)
- Burpees block Jump overs