Short Interval Ladders

Warm-up

  • KB Goblet Bulgarian Split Squats
    • 4 x 8 per Leg @ moderate weight
  • Pull drills
    • Box/curb facing pulls
    • Short box “high” pulls
  • Banded fall

Workout

  • 4 rounds
    • 100m-200m-400m
    • work : rest = 1:1
    • goal: faster each time through

Finisher

  • 20 situps (sub 30-40 seconds of flutter kicks)
  • 10 GHD back extensions (sub: superman holds)
  • 10 box jumps (sub: step-up)
    • step down!

 

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