1. warm up

  • 1′ plank
  • 20 shoulder tap
  • 40 high knees (2 for 1)

2. Tri Ladder 2.30′ up

  • 1 bicycle (2 for 1)
  • 1 v-tap
  • 1 squat burpee

Then 2 bicycle, 2 v-tap, 2 squat burpee

3-3-3

4-4-4

etc

3. For Time

  • 30 mountain climbers (1 for 1)
  • 20 c-crunches
  • 40 sumo squat
  • 30 speed ladder

4. For Time 4 rounds of:

  • 15 side crunches eah side
  • 20 side bicycle each side

5. Tri-Ladder 2.30′ down

Now you go down the ladder you made.

Example: 8-8-8, 7-7-7, 6-6-6, etc

6. Plank Challenge 2″

  • Lvl 1 0-30″ plank
  • Lvl 1 30-60″ add one leg raise (R)
  • Lvl 1 60-90″ add other leg raise (L)
  • Lvl 1 90-120″ knee both legs to 90 and stay plank

7. Optional Tabata x4

  • 20″ tuck jumps + butt kick
  • 10″ rest
  • 20″ speed ladder
  • 10″ rest

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