‘Down the Ladder’

Warm up

3 rounds

:20 hamstring scoops

:20 hip rotations

3 rounds

:20 side to side lunge moving

:20 bird dogs

3 rounds

:20 Frankensteins

:20 inchworms

3 rounds

:20 Superman

:20 froggers

1 round 250 m row

Workout

Example: 14, 12, 10, 8, 6, 4, 2; do 14 of each exercise, then do 12 of each, work your way all the way down to 2

14, 12, 10, 8, 6, 4, 2

lat pull downs

push ups

Then do

1:00 plank

14, 12, 10, 8, 6, 4, 2

Let curls

Squats (body weight)

Then do

1:00 bicycle

14, 12, 10, 8, 6, 4, 2

Nuetral grip db bent over row

Neutral grip db bench press

Then do

1:00 plank

14, 12, 10, 8, 6, 4, 2

Leg extensions

Heel elevated squats

Then do

1:00 bicycles

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