Ladders Revisited

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:
• 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