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