Labor Day 9/5/22

UP/DOWN LADDER FOR TIME WITH A PARTNER (32:00 Time Cap)

10 Burpees

100m Run

10 Burpees

20 Plate Ground to Overhead

200m Run

10 Burpees/20 Plate G2OH

30 Double Unders (Single Unders or Mat Hops)

300m Run

10 Burpees/20 PG2OH/30 DU

40 Single Leg V-Ups

400m Run

10 Burpees/20 PG2OH/30 DU/40 SLVUP

50 Air Squats

500m Run

10 Burpees/20 PG2OH/30 DU/40 SLVUP/50 AS

400m Run

10 Burpees/20 PG2OH/30 DU/40 SLVUP

300m Run

10 Burpees/20 PG2OH/30 DU

200m Run

10 Burpees/20 Plate G2OH

100m Run

10 Burpees

THE DETAILS

• Reps stated are total (ie) 10 Burpees = 5/person
• Athlete 1 works while Athlete 2 rests
• Run is simultaneous
• Both Athletes must return before work begins
• After working your way all the way up the list you will then work your way back down the list
• Remember, after returning from the run, the first movement you do will ALWAYS be burpees
• You only run 500m one time

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