Instructions:
Work your way up and down these two ladders, take a 90-second rest between ladders.
Lower body ladder (9-minutes)
• 60 sec = Reverse side lunge
• 50 sec = Swing squat
• 40 sec = Switch reverse lunge
• 30 sec = Power squat
• 20 sec = Forward lunge & chop (alternating)
• 10 sec = Squat hold + flag press
• 1 Min rest and work your way back up
Upper body ladder (9-minutes)
• 60 sec = Single arm 10-To-2 figure 8
• 50 sec = 360 to offset press
• 40 sec = Rotational archers
• 30 sec = Single arm 10-To-2
• 20 sec = Arm cast to flag press
• 10 sec = Iron cross switch
• 1 Min rest and work your way back up