Ladders - 3rd Times a Charm

Backblast: Ladders - 3rd Times a CharmWhere: #ao-ad-astraWhen: 11/13/25Q: @WacoPAX: @Big Toe @Farmers Only @Dizzy @Dialup :wreck-it-ralph:WarmUp:

• SideShuttleHops
• Arm Cirlces
• Piano Man
• Indian Run 2x

The Thang:Ladder: 3 rungs

• Sprint out to the first rung, then jog back.
• Complete that ladder number of exercises below (3,6,9 reps)
• Repeat for second, third, second, first rungs. (up then down the rungs)
• Hold a Plank for the 6 at end.
• Repeat with next exercised until time stops.

Example:

• Sprint out rung 1, jog back, 3 Merkin
• Sprint out rung 2, jog back, 6 Merkin
• Sprint out rung 3, jog back, 9 Merkin
• Sprint out rung 2, jog back, 6 Merkin
• Sprint out rung 1, jog back, 3 Merkin
• Plank for the 6 (or help a six when there is one left) @Dizzy will continue till the six is in… ⛔ ☕
• Move to next exercise

Exercises:

1. Blockees
2. Squats (heavy)
3. Flutter Kicks (4 count)
4. Curl Press
5. Lunges (outbound)
6. Leg Raises (heals to heaven)
7. Thrusters
8. Bear Crawl (outbound)
9. Side Plank Raises (# each side, i.e. 3 left, 3 right, etc)
10. Merkins
11. Good Mornings (heavy)
12. V-ups