Ladders

Ladders

Mobility
Mobility
10 sec band stretches
20 ankle rotations R-L

10 sec Hip flex-or stretch 2x
10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Ladder (Time)
10 chin ups
10 full burpees
drop 2 reps till 0

10 Box jumps
10 atomic pushups
drop 2 till 0

10 pistol squats
10 kb press press go heavy 53/26
drop 2 till 0

10 wall ball 20/12
10 leg curl
drop 2 till 0

row 500-
Run 200
Row 250 25
Run 200

Reps
20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5
30 trx mnt climbers
30 band pull apart
2x
spend 1 min in trx plank

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