Up-and-Down Long Interval Ladder

Warm-Up

400 m run then

• 10 changes of support into a run
• 15 Russian KB Swings
• Partner banded pulls
• 3-minute cadence warm-up:
  • 90/180
  • 94/188
  • 96/192

Workout

For time, running clock:

• 400 m run
  • 1-minute rest
• 600 m run
  • 2-minute rest
• 800 m run
  • 3-minute rest
• 1000 m run
  • 4-minute rest
• 800 m run
  • 3-minute rest
• 600 m run
  • 2-minute rest
• 400 m run

Finisher

5 rounds for time:

• 10 KB Swings (53/35)
• 12 Wall-balls